8 sets of:
2min on 1min off
1. 400m run
then max reps for remaining time of: alt. DB-Snatches (22,5/15kg)
2. 400m run
then max reps for remaining time of: Burpees
3. 400m run
then max reps for remaining time of: Goblet squats (22,5/15kg)
4. 400m run
then max reps for remaining time of: Pull ups
then repeat for a second time through.
EMOM12
1 Hang Snatch with 3s pause in catch
start @ first weight after empty bar and work up by feel
AMRAP6
10 Burpees
5 Heavy DB goblet squats (30/20)
10 Boxjumps (24/20")
5 Heavy DB goblet squats (30/20)
10 lateral burpee boxjump overs (24/20")
5 Heavy DB goblet squats (30/20)
10 sets from rack
2/1/0 Pause Frontsquats (2s pause in bottom/ If form of Jerk breaks down reduce by 1 Frontsquat)
1 Splitjerk
In teams of max 5 persons do
12 min AMRAP Small sled Konga line for speed
20 min to work on in alternating sets
- 3-4 sandbag to platform
- 2-3 Ropeclimbs
AMRAP8 with a partner (ygig per round)
1 PS @ ~ 75%
5 Burpees over the bar