Written By Nate Sagez
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Warm Up:  EMOM: 

  1. 200m 

  2. Down and backs 

  3. Jump Rope 

  4. Front/ Lat Delt Raise (light) 

  5. Hollow Rocks or Hold  

Performance: Build to a heavy 1 rep  Hang Clean

2 Rounds for time: 

  • 20 Powerclean (135/85) 

  • 25 Burpees 

  • 400m Run


Fitness: 
AMRAP x 7 Minutes

  • 5 Ring Rows 

  • 10 DB Shoulder to OH 

  • 15 Sit ups 

AMRAP x 7 Minutes 

  • 5 Cal Bike

  • 10 Db Snatch  

  • 15 Russian Twist 

AMRAP x 7 Minutes 

  • 5 Burpee 

  • 10 Knee to elbow 

  • 15 Kb Swing
    *rest one minutes between AMRAPS 


Cashout:  Friday Special 

Nate Sagez
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