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• 

  47:24

  LIFT full body 45min

  LIFT full body 45min

  STRENGTH
  Every 90 sec - 6 Rounds (9 min)
  1 squat clean + 1 power clean + 1 hang power clean

  WORKOUT
  25 min As many rounds as possible

  24 Donkey Kicks
  12 Thrusters
  24 Jumping Jacks
  12 Push press
  24 Skiers
  12 BOR
  24 Star jump
  12 power cleans

• 

  45:44

  LIFT - Full Body

  LIFT - Full Body

  Level: 🔥🔥

  PART 1:
  5 min FOR QUALITY:
  5 sec Hollow Hold
  4 Single Leg V Ups (each side)
  3 V Ups
  20 sec Superman Hold

  PART 2:
  8 Min AMRAP:
  2 Burpees*
  8 Ground to overhead
  16 double unders*

  *add 1 every round

  PART 3:
  16min EMOM: 
  1: Bicep Curls
  2: Squats
  3: Bench Dips
  4: Alt Step-Back Lunges

• 

  39:43

  LIFT - Legs & Shoulders

  LIFT - Legs & Shoulders

  STRENGTH
  Every Minute on the Minute x 10 min
  1 heavy squat snatch

  WORKOUT
  For time (8min time cap):
  40-30-20-10
  Alt DB snatch
  10-10-10-10
  Explosive push ups over plate

  -Rest 2 min-

  For time (8 min time cap):
  40-30-20-10
  Wall balls/Thrusters
  10-10-10-10
  Pull ups (or TRX or bar rows)