AMRAP5
5 Burpees
10 Double DB DL
15 Doubleunders
rest 2 min
AMRAP5
5 Burpees over db
10 Double DB FS
15 Doubleunders
rest 2 min
AMRAP5
5 DB facing Burpees
10 Double DB STOH
15 Doubleunders
4 sets (50%/70%/90%/100%)
1 CMJ into 3 reactive broadjumps
rest 60s
12 min to build up a triple hang powersnatch with 2s pause in catch
(Not max / No fails)
3 sets
8-10 Hang muscle snatches
6-8 barbell roll outs
4-6 seated wall slides
rest 60s
10 sets of:
2min on 1min off
1. AMRAP of:
12/9cal row
10 Thrusters (40/30kg)
10 Pull ups
2. 75 DU´s (max 45sec.)
10 H.P. Cleans (40/30kg)
7 OHS (40/30kg)
ME Bar-facing Burpees
- stay consistent with your pace and try to maintain your score! -
3-5 sets of:
6-10 DB goblet squats with 2s iso hold
3-5 sets
6-10 KB romanian DL with 2s iso hold
3 working sets of:
6-10 pushups with 2s iso hold
Rest 30-60sec.
6-10 ringrows with 2s iso hold
Rest 30-60sec.