Warm Up:

500M Row

Bear Crawl 30’

Crab Walk 30’

Side lunge 30’

Inchworm 30’

10 Cherry Pickers

10 light KB Deadlifts

10 light KB Russian Swings






Increase weight ea set

With lower reps per set, look to go heavier than you did the two previous times we hit this movement.



18Min AMRAP:

30 KB Swings (53/35)

20 Power Snatch (95/65)

15 Goblet Squats (53/35)

10 OHS (95/65)


Scaling Options:

KB –> as needed

Bar weight -> As needed


Cool Down:

Reverse Hyper Extensions – 4×12

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