Build or HIIT 7/13/20

720 Athletics – Build or HIIT

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Warm-up (No Measure)

2min AMRAP:

20sec MTN climber-knee to opposite elbow

20sec Prone arch hold Snow angels

20sec jump squats

Power Clean (10min to build a moderate)

Power Clean + 2 Hang Power Cleans

Metcon (Time)

12-10-8-6-4-2 Power cleans 115/75 Adv: 135/95

8 S2OH

6 lateral burpees

Ex: 12 PC, 8 S2OH, 6 Lat burpees, 10 PC, 8 S2OH, 6 Lat buprees….2 PC, 8 S2OH, 6 Lat burpees
*12min Cap

HIIT

A. 4-5 sets:

1 DB Power Clean + 2 DB Hang Power Cleans + 2 max vertical jumps

B.

12-10-8-6-4-2 DB Power cleans (moderate)

8 S2OH

6 lateral burpees

Ex: 12 PC, 8 S2OH, 6 Lat burpees, 10 PC, 8 S2OH, 6 Lat buprees….2 PC, 8 S2OH, 6 Lat burpees

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