IM60
30 minute clock(men perform in reverse order)
at 0:00
15 hspu
25 squat cleans 225/155
15 hspu
at 10:00
15 chest to bar pull-ups
50 wallballs 20/14
15 chest to bar pull-ups
at 20:00
15 dumbell thrusters 50’s/35’s
75 air squats
15 dumbbell thrusters 50’s/35’s
IM30
16 min AMRAP
400 m run or 500 m row
30 sit-ups
20 plate ground to ovhd
IMBuild
-Pause front squat plus pause Jerk to max
then 80% for 4 sets of 3
-behind the neck push press
5×5
-single leg glute bridge
5 right+5 left+5 right+5 left is one set
4 sets
IMRecovery
2 min Frog Stretch
2 min cross shin (chest down)
2 min squat stretch(assisted with rig upright to keep chest up)
2 min cross shin opposite leg on top(chest down)
2 min cactus arm scorpion right side
2 min cactus arm scorpion
2 min puppy dog
3 sets of
15 scapular push ups + 15 glute bridge ups