0:20 on/ 0:10 off
4 rounds through for 8 min
Rotate movements every 0:30 secs
Seated Leg Lifts
Single Leg Hip Bridge (Start with right leg, then switch legs each set)
Front Squat (3x5,1x20)
3x5 (45%,50%,55%) Go up 5# from your last successful set. If your last successful set was lacking in form, stay at that weight for another week.
Max Rounds and Reps in 3 minute intervals.
3 Power Cleans 135#/95#
6 Push Ups
Rest 1 minute
Repeat for 5 total intervals
Begin next AMRAP where you left off on your last.
Scoring is total Rounds and Reps. If you get 4 + 3 Power Cleans on the first 3 min then at the start of the 2nd interval you'll start where you left off with push ups and keep a running total of rounds and reps.
Pull-ups (5 sets (read below))
Rest 90 secs between all sets
Rest 2 - 3 min
These are out sprints.