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Workout of the day – Wednesday September 15th

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Warm up

8 min AMRAP:

5 supermen

5 groiners

5 empty BB kang squats

5/leg high box sep ups 30/24 in

Back squat

Take 16 min to find a 10 rep max back squat

We have strengthened your stamina with higher rep schemes, use it to gauge what you want to hit

** spotters required on max attempt


10 min AMRAP ladder


Hang power snatch 95/65 lbs

Overhead squats 95/65 lbs

Lateral burpees over the bar


Part A

For time:


KB snatches 24/16 lbs

Lateral burpees over the KB


Part B

3×5 min AMRAP, rest 3 min between**:

10 alternating box step ups

10 V-ups

10 DB overhead squats 50/35 lbs

10 handstand pushups

** pick up where you left off each round