1) 7min AMRAP:
10 lanes Shuttle Sprints
2 lanes Burpee Broad Jumps
10 lanes Shuttle Sprints
2 lanes Bear Crawl
Rest 3min
2) 7min AMRAP:
15/12 cal row
12 Goblet reverse Lunges (24/16kg)
9 Goblet Squats
Rest 3min
3) For Time:
400m Farmers Carry
for every break do 10 Burpees
(8min cap)
5 sets of:
Muscle Snatch + Hang Muscle Snatch + 2 behind the neck Push Press + 2 OHS
Every 90sec for 6 sets:
Snatch Pull + H. P. Snatch + Snatch Balance
Work up in weight
Every 3min for 12min (4sets)
10 alt. DB Snatches
8 DB OH Rev. Lunges (4 each side)
30m single arm OH carry (each side)
20 Band Pull aparts