AMRAP20
30 doubleunders
20 alt. double KB FR reverse lunges (2x24/16)
10 C2B
1 min rest
The rest minute is not optional and helps to keep the intensity of each round high!
5 sets
1 Snatch Balance with focus on depth and speed
5 sets
5 UB hang power cleans with focus on explosive hip extention
rest 90s
3 sets no rest
12 penlday rows
6-8 SA bottom up KB split press each side
7 sets
1 BTN Splitjerk + 1 OHS
Then start with empty bar again
5 sets
Snatch balance
Rest 90s between sets
5 sets (heavy but good form)
3 snatch high pulls
Rest 60-90s
In 40 minutes:
Buy-In:
1 mile run
2 miles row
then
AMRAP (remaining time)
Bike (Assault, Echo or C2b) for calories
8 sets of:
2min on 2min off
1. 15/12cal Echo Bike
10 P. Snatch @40/30kg
ME WB
2. AMRAP of:
50 DU´s
14 alt. FR rev. lunges @40/30kg
14 T2B
- go 80-90% effort on the first round and try to hold your score as consistent as possible! -
- Upper body
- Lower back
- Lower body
- Lower back/Hips flow