90 secs/side Hip & Knee External Rotation on Box or Floor
Then for 6 mins cycle through:
6/side Front Rack Barbell Step Ups
30 sec Banded Squat Hold
12/side Banded Lateral Walks
Then warm up your Front Squat with 3 sets of 5 reps progressive loading
1. 15 Thrusters (115/80)
2. 1-2 Legless Rope Climbs / 1-3 Rope Climbs / 10-20 C2B Pull Ups / 10-20 Pull Ups / 15-20 Ring Rows
3. 30 sec Max Cal Row or Assault Bike
Make this session a real HIIT session. Don’t complete it like a 15 min AMRAP!
We want to see a difference in your movement speed and intensity compared to a usual AMRAP!
Complete 3 sets of:
30 secs Weighted Hollow Hold
30 secs/side Weighted Side Plank
45 sec Ring Roll Outs / Leaning Front Plank
AMRAP x 10 mins:
10 Snatches at 70% of your 1RM
Rest 1 min
10 Snatches at 75% of your 1RM
Rest 1 min
10 Snatches at 80% of your 1RM
Rest 1 min
10 Snatches at 85% of your 1RM
1 x 8 at 65%
1 x 5 at 75%
1 x 10 at 65%
1 x 6 at 75%
1 x 4 at 80%