Mobilize, then:
Warm-Up Prep
Three rounds at 65-70% effort of:
10/7 Calorie Bike or Row
15 Russian Kettlebell Swings
10 Ring Rows
1 Rope Climb
A.
Five sets of:
Deadlift x 4 reps @ 78-80% of 1-RM Deadlift
Rest as needed
B.
“12 Minute AMRAP with a Twist”
Complete as many reps as possible in 12 minutes of:
Power Cleans
35-49: 185/135 lbs
50-54: 155/115 lbs
55-59: 135/95 lbs
60+: 115/75 lbs
Every two minutes including 3, 2, 1 GO! complete:
6 Toes-to-bar
6 Box Jumps (24/20″; 55+: Step-Ups Okay)
If you complete 50 reps prior to 12 minutes then the workout is over.
C.
Three sets of:
10-12 GHD Hip Extensions @ 2112
Rest 30 seconds
20 Reverse Snow Angels (slow and controlled)
Rest 30 seconds