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A. Overhead squat – Find your 3 rep max. If you are new, we will 3-5 sets of 3 at a sub-maximal weight.

B. 6 minute AMRAP of:

5 KB clean and push press or push jerk (per side)

5 strict toes-to-bar (Scale to knee raises if needed, but go for max knee height and good control.)

Rest 2 minutes

6 minute AMRAP of:

8 strict pull-ups

8 strict, controlled mountain climbers per side. (You must extend your leg back to the start position before moving the other leg. Maintain an active shoulder position.)