General warm-up
Then..
EMOM x 8:00
Bike or Row + Hollow Body Flutter Kicks
Min 1: Row/ski/run/versa or Bike :30 Hard :30 Transition
Min 2: AMRAP of Flutter Kicks
Min 3: Row/Bike :30 Hard :30 Transition
Min 4: AMRAP of Flutter Kicks
Min 5: R or B :30 Hard :30 Transition
Min 6: AMRAP of Flutter Kicks
Min 7: R or B :30 Hard :30 Transition
Min 8: AMRAP of Flutter Kicks
Then..,
Mobility prep
+
Clean warm up
Then..,
EMOM x 5min.
3 Power Clean & Jerks
EMOM x 5min.
2 Power Clean & Jerks
Then..,
Back Squat 8/6/4/2 (BOF/Build)
Superset…,
10 Cossack Squats
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