Strength

Open Prep

Stamina Squats

On the Minute x 10:
1 Front Squat
3 Back Squats

*Use 67% of Your 1RM Front Squat For All Reps

Home Gym/Living Room

2-6 Front Rack Lunges
2-6 Front Rack Reverse Lunges
2-6 Front Squats

Work

“Wet Willy”

AMRAP 4:
3 Rounds:
12 Deadlifts @ 95/65
9 Overhead Squats @ 95/65
6 Hang Power Snatches @ 95/65

Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:
2 Rounds:
12 Deadlifts @ 115/85
9 Overhead Squats @ 115/85
6 Hang Power Snatches @ 115/85

Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:
1 Round:
12 Deadlifts @ 135/95
9 Overhead Squats @ 135/95
6 Hang Power Snatches @ 135/95

Max Calorie Row with Time Remaining

Home Gym/Living Room

“Seventy Two”

AMRAP 15:

1 Double Dumbbell Hang Squat Clean
1 Double Dumbbell Thruster
30 Double Unders
2 Double Dumbbell Hang Squat Cleans
2 Double Dumbbell Thrusters
30 Double Unders
3 Double Dumbbell Hang Squat Cleans
3 Double Dumbbell Thrusters
30 Double Unders
...
Continue to Add (1) Rep to Dumbbell Movements Per Round