5 x AMRAP3 with 2 min rest between
1. 10 DB/KB/BP deadlift + 5 burpees over object
2. 10 DB/KB/BP hang PC + 5 burpees over object
3. 10 DB/KB/BP FS + 5 burpees over object
4. 10 DB/KB/BP pushpress + 5 burpees over object
5. 10 DB/KB/BP snatch + 5 burpees over object
6 sets of:
3 Snatches (new set up on each rep)
- start @70% and work up by feel, max 85% -
Alternative without Barbell:
6 sets of:
1 Drop Jump (stick landing for 2s)
Into 3 reactive Counter Movement Jumps
5 sets:
4-6 Backsquats @ slightly more weight than last week or 1-2 more reps but stay in that 4-6rep range (scale with FS or weighted pistols)
rest 1-2 min
3-6 strict deficit hspu (try to add a little bit [more] deficit or add 1-2 reps, but stay in that 3-6 rep range)
rest 2-3 min
5 sets:
6-12 modified 3-point DB row each side
rest 90s
- slightly more weight or reps than last week. If you are already at 12 reps and don't have the possibility to go heavier, add a slight pause at the top position and use a slow eccentric -