Warm-up
Hip mobility circuit
Slam-ball+Jump 20s on 40s off x3 sets
Strength
A.Power clean+Hang clean+Jerk in 15 min, build to a max
B.EMOMx10 2 power clean+1 push-press @70-80% of A
C1.Bench press 5×3, rest 10s
C2.Weighted pull-ups 5×5, rest 2 min
SWEAT 45 – April 24, 2024
9 Min Amrap BBW50’ Walking lunge 25’ Seal slider 20 sit ups 25’ bear crawl Every 4:00 x 3 MWG = 12 min5 BB back squats 6 shuttle runs 12
