Boost Block:
“Snap & Row” (12-Minute AMRAP)
12-Minute AMRAP:
6 Hang Power Cleans (95/65# or light-mod barbell)
8 Burpees Over the Bar
10 Calories Row or Bike
Build Block:
Box Squat – 10-8-6 reps (Building Weight)
Use a parallel-height box or slightly below parallel
Barbell from rack, 3-4 warm-up sets before working sets
Cue: Controlled descent, full stop on box, vertical drive
🟢 Ring Rows – 10-8-6 reps (Strict)
Ring height adjusted for difficulty
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