"3 Minute AMRAPs"

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Warm Up (NFT):

  • 50 Double Unders (100 Jump Rope)
  • 40 Lunges
  • 30 Plank Should Tap
  • 20 Superman
  • Hollow Body Hold (10 sec)

Then...

  • Spiderman Complex

Skill (5-10 Minutes):

Spend some time working up to the weight on Power Clean you will use in the workout.

Met-Con (5 Rounds):

3 Minute AMRAP:

  • 3 Power Clean (135/95/65)
  • 6 Push Ups
  • 9 Air Squats
    * 1 minute rest between AMRAPs *

Cash Out (4 Rounds):

  • 10 Tuck Ups
  • Hollow Body Hold (10 sec)
  • Rest (10 sec)

Mobility (NFT):

  • Banded Shoulder Distraction
  • Smash Shoulders with Ball
  • Chest Opener
  • Couch Stretch
  • Cobra
  • Childs Pose
  • Lizard Pose
  • Pigeon Pose
  • Foam Roll