A. GENERAL 6:00
Amrap 6:00
- 20 Jumping Jacks
- 10 Air Squats
- 10 Samson Stretch lunges
- 10 Hamstring Scoops, Static
- 20 Jumping Jacks
- 10 Lateral lunges (5/5): https://youtu.be/XUpA3M_WvWs
- 10 Glute Bridge + Reach
- 10 Hollow Rock + Toe Touch

B. MOBILITY / ACTIVATION (3:00)
Child Pose PNF Lat Stretch
5 Reps / Side

Reps: Press down 5 seconds on stretches side and stretch into for 5-7 seconds

C. SPECIFIC (12:00)
Box Jumps
- 6 Jumping Knee Tucks
- 6 Box Jumps + Step down, Normal height
- 6 Box Jumps + Step down, Workout height
—
KB snatch progression
- 6/6 Single Arm Russian Kettlebell Swing
- 6/6 Single Arm Kettlebell High Pull
- 6/6 Kettlebell Snatch
Thrusters
- 6 Front Squat, Empty Bar
- 6 Push Press, Empty Bar
- 6 Thruster, Empty Bar
- Ramp up to Workout Weight

3 Rounds For Reps
1:00 Box Jumps, Step Down @ 30/24
:30 Rest
1:00 Kettlebell Snatch, Right, @ 53/35 lbs
:30 Rest
1:00 Thrusters @ 95/65 lbs
:30 Rest
1:00 Kettlebell Snatch, Left, @ 53/35 lbs
:30 Rest
1:00 Box Jumps, Step Down @ 30/24
1:00 Rest

Score: Total Reps
Time Cap: 24:00
Kilograms: 24/16, 43/30, Beg:11.5/7.5 Int: 20/18

Scaling Options
Beginner
1:00 Low Box Jumps or Step ups
:30 Rest
1:00 Dumbbell Snatch, Right, @ 25/15 lbs
:30 Rest
1:00 Thrusters @ 45/35 lbs
:30 Rest
1:00 Dumbbell Snatch, Left, @ 25/15 lbs
:30 Rest
1:00 Low Box Jumps or Step ups
1:00 Rest

Intermediate
1:00 Box Jumps, Step Down @ 24/20
:30 Rest
1:00 Kettlebell Snatch, Right, @ 44/26 lbs
:30 Rest
1:00 Thrusters @ 75/55 lbs
:30 Rest
1:00 Kettlebell Snatch, Left, @ 44/26 lbs
:30 Rest
1:00 Box Jumps, Step Down @ 24/20
1:00 Rest

In Pairs, Perform 4 Rounds For Reps:

- One Partner Working At a Time
1:00 Box Jumps, Step Down @ 30/24
1:00 KB Snatch, Right @ 53/35 lbs
1:00 Thrusters @ 95/65 lbs
1:00 KB Snatch, Left @ 53/35 lbs
1:00 Box Jumps, Step Down @ 30/24
1:00 Rest

Score: Total Reps
Time Cap: 24:00
Kilograms: 24/16, 43/30, Beg:11.5/7.5 Int: 20/18

Scaling Options
Beginner
1:00 Low Box Jumps or Step ups
1:00 Dumbbell Snatch, Right, @ 25/15 lbs
1:00 Thrusters @ 45/35 lbs
1:00 Dumbbell Snatch, Left, @ 25/15 lbs
1:00 Low Box Jumps or Step ups

Intermediate
1:00 Box Jumps, Step Down @ 24/20
1:00 Kettlebell Snatch, Right, @ 44/26 lbs
1:00 Thrusters @ 75/55 lbs
1:00 Kettlebell Snatch, Left, @ 44/26 lbs
1:00 Box Jumps, Step Down @ 24/20
1:00 Rest

In Pairs, Synchro Plate raise + Turn
3 x 1:00 on, 1:00 off

Goal: Shoulder Strength