1:00 Minute jump rope
5 Elbow rotations
5 Front squats
5 Strict presses
5, 3 Minute AMRAPs:
60 Double unders
20 jumping lunges
-then as many rounds as possible of-
3 Power cleans (135/95)
3 Front squats (135/95)
3 Shoulder to overhead (135/95)
Rest 1 minute
If you do not have a barbell, perform 3 burpees + 3 thrusters with your object. INSTEAD of the power cleans, front squats, and shoulder to overhead.
The buy-in should take no more than :90 seconds.
After you’ve completed the buy-in you will start you’re AMRAP exactly where you left off. For example, if you finished 3 power cleans and 1 front squat in the first 3 minute AMRAP. Then on the second AMRAP you would start with 2 front squats and then proceed to 3 shoulder to overhead.
Complete a 5 minute walk
Spend 5 minutes foam rolling each leg.