Part 1
Every 1:30 for 15 mins:
1 Power Snatch + 1 Overhead Squat

Work to find a max weight for the day.

Part 1 of today’s session has you taking one complex every :90seconds. Accumulating a total of 10 sets. Ideally, you are able to build in weight with each set, working to a heavy load. However, you should only be building in weight so long that you are moving well and feeling comfortable.

Part 2
In 5 mins, for max reps of:
Run, 400 m
max reps in remaining time Burpees
— Rest 2 mins —
In 5 mins, for max reps of:
35/30 Bike Calories
max reps in remaining time Burpee Box Jumps
— Rest 2 mins —
In 5 mins, for max reps of:
Row, 500/400 m
max reps in remaining time Burpee Pull-ups

Goal: Have 2 min to work on all burpee variations

Each AMRAP has a varying cardio element to it but they should all be completed in no more than roughly 2 – 2 1/2 min so you have adequate time to get moving on the burpee variation. Your score is the total reps of the burpee variation you get. The 2 min rest should have you pushing the pace and treating this as an interval workout!

Post Work
For quality:
Pec Stretch, L 2 mins/R 2 mins
Roll/Smash IT Band, L 2 mins/R 2 mins