WARM UP

5-10 minutes of steady state cardio to get your heart rate up (row, run, bike, jump rope, etc.)

Add in 2-3 sets of any specific movements to warm yourself up for dynamic movement (broad jumps, Burgener warm up, etc.)

CIRCUIT 1

Notes

Make sure you adequately warm up for thrusters. Start with a set of 10 with the bare bar, then add weight and decrease reps to 8, then begin your working sets of 4x5.

Alternating EMOM: 12 Minutes

Minutes 1/3/5/7/9/11: 1 Squat Snatch (#135/95)

Minutes 2/4/6/8/10/12: 30 (Total) Mountain Climbers

Notes:

EMOM: Every minute on the minute
If you complete the specified number of reps for the movement before the minute is over, rest for the remainder of the minute before starting the next movement
Suggested weights written as (Male/Female) - Adjust load as needed