Amrap25
1000/800m row
100 doubleunders
10 Lanes single arm db walking lunges (farmers position)
800/600m row
80 doubleunders
8 Lanes single arm db walking lunges (FR position)
600/400m row
60 doubleunders
6 Lanes single arm db walking lunges (OH position)
(22.5/15kg)(1 Lane = Wall to fence)
10min to work on:
2 Hang Power Snatches (2s pause in catch position)
- if form is consistent and good work up to a heavy weight / no fail! -
4 sets of:
3 Snatch Deadlifts + Shrug with 3s ecc. (no TNG)
@~110%
3 sets of:
15-20s Copenhagen Plank / side
15-20 bent over reverse fly's (controlled tempo)
AMRAP 40 Min
30 cal Bike
10 KBS
10 Wall Balls
20 cal Bike
20 KBS
20 Wall Balls
10 cal Bike
40 KBS
40 Wall Balls