Amrap5 with 2 min rest between
1. Wallballs (9/6)
2. Burpees over wallballs (facing)
3. Alt. SA Devils press (22,5/15)
4. 800m run (for time)
In 15 minutes work with quality on an appropriate level:
Level 1:
5-8 single arm Ring Rows/side
10 Hollow Rocks
10 Supermans
- rest 90" -
Level 2:
5-8 Beatswings
1-2 neg. PullUps (5-15" ecc.)
or/and
progressions practice
Level 3:
3-5 Box BMU + top pos. hold
or/and
progressions practice
Level 4:
E1,5MOM for 15'
1-8 K.Pull Ups/C2B/BMU
AMRAP 4'
12 H.R.Push Ups
12 T2Rings (scale to floor)
2' rest
AMRAP 4'
10m HS Walk (scale distance or 2 Wall Climbs)
10 alt. Pistols (scale through feet together or crossed)
Every 3min for 24min (8 sets):
1) 16 single arm DB H.P. Clean + Jerks (22,5/15kg)
8 T2B
16 Goblet Squats (22,5/15kg)
8 strict HSPU
2) 40/30 cal row
20min EMOM:
1-5) 1 Tall Snatch
6-10) 1 High Hang Snatch
11-15) 1 Hang Snatch
16-20) 1 Below knee Snatch
- work by feel and go up or down in weight as needed to focus on technique and positions -
4 sets of:
Snatch Lift off
Segmented Snatch Deadlift
Halting Snatch Deadlift
Snatch Pull
@~ 100% of 1RM
In Teams of 2:
4 sets of 7 min on / 3min off
400m run (together)
20x15m Farmers Carry (2x32/24kg) (
Max cal Air Bike
- switch on Farmers Carry and Air Bike as needed -
(Score is total number of cals after 4 rounds)