HUMP DAY!

Colour (AMRAP – Rounds and Reps)
7 minute AMRAP of:
7 Hang Power Clean
7 Front Squats
7 Strict Press
7 Double Bar Hops*

*Double Bar Hop is an over and back.
Scale to line jumps.

RX 75/53
No RX+, just go faster.

Colour 2 (AMRAP – Rounds and Reps)
Rest to 10 minutes

AMRAP 5
2 Burpees
4 Lunge Steps
6 Jump Squats

If you can’t jump, do air squats

Abstober 2018 – 3
7 minute AMRAP of:
5 hanging knee raises
5 hanging knee raises Right
5 hanging knee raises Left
10 oblique crunches Right
10 oblique crunches Left
15 side plank hip raises Right
15 side plank hip raises Left