Time: 30

Glute SMR (6 min)
200m Run
10 Cossack Squats (5 e/s)
10 Glute Bridges
5 Broad Jumps
10 Kettlebell Swings
Review Hang Power Clean

Part 1
Time: 30
Primary: Ventilation - Secondary: Plumbing

8 minute AMRAP
15 Hang Power Cleans 75/55->55/35->Kettlebell Swings
12 Burpees Over Bar->Bodybuilders->To Box
9 Box Jumps 24/20->20/14->Step-ups

8 minute rest

8 minute AMRAP
16 DB Snatches 50/35->35/20->25/15
12 Box Jump Overs 24/20->20/14->Step-overs
50 Double-unders->100 Singles

Members should keep their heart rate high (90%+) and breathing high for both bouts – but REPEATABLE is the goal here. The equal rest:work ratio should allow for full recovery and members be able to put the same effort into both bouts. Scale to reflect this.So as an example, the weight chosen for each movement should allow fairly continuous movements. If there are LONG breaks, the pacing is wrong. If HR spikes too high, the pacing is wrong. It needs to be sustainable.

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