Warmup
Time: 15
Quad SMR (5 min)
+
12 Kettlebell Swings
10 Ring rows
12 Air Squats
10 Box Push-ups
x2
Part 1
Time: 30
Primary: Ventilation - Secondary: Plumbing
9 minute AMRAP
7 Power Cleans 95/65->75/55->Hang Power Clean
11 Pull-ups-> 2x Jumping Pull-ups->1x Jumping Pull-ups
16 Wall-balls 20/14->14/10->10/4
Rest 6 minutes
x2
Members should expect heavy breathing and high heart rate (90%+) for both intervals. Movement should be close to unbroken throughout the workout. Scale so that members are able to maintain intensity throughout both bouts. Scores should be very close for both.
Part 2
Time: 15
Primary: Electricity - Secondary: Plumbing
9 Minute EMOM Alt.
1: 8 Bottoms-up Kettlebell Press e/s
2: 5 Wall Squats 3210
3: 10 Scap Pull-ups 3012
Members should focus on movement quality on these movements. Choose a weight and variation in order to reflect this. Explain that the Kb press and Scap pull-ups will aid in shoulder stability and health. Wall squats will help to improve squat mobility.