AMRAP24
400m run
8 double KB alt. reverse lunges in Farmers position (2x24/2x16) + 2 each round
8 double KB pushpress + 2 each round
Every 90s for 10 sets do
1 snatch high pull
1 hang snatch with 2s pause in catch
Every 2 min for 10 min do (finish first set sub 1:20)
3 rounds of
3-5 lateral burpees over the bar
6-8 hang power snatch (light - moderate + unbroken set)
Every 90s for 12 sets do (Build up with good form)
3 sets
1 strict press
1 pushpress
1 pushjerk
1 splitjerk
3 sets
1 pushpress
1 pushjerk
1 splitjerk
3 sets
1 pushjerk
1 splitjerk
3 sets
1 splitjerk
4 sets
8-10 pendlay rows
rest 60-90s
in teams of 2:
every 3 min for 36 min: (6 sets total)
1. 2 min max cal echo bike (switch every 20-30sec)
2. 400 m medballrun (together, one ball, switch after 200m)
With a 35min running clock:
25/18cal Echo Bike
rest 15sec.
25/18cal row
rest 15sec.
200m run (back gate)
rest 15sec.
- work at consistent pace for the total 35min on all movements! -
3 sets of:
5-8 ring body saw
into 30m suitcase carry (each side)
20-30sec. top or ring row hold
into 10-20 band pull aparts
rest 30sec.
4-5 sets
6-8 supinated bentover barbell rows
6-8 parallette shoot throughs
Work on Ring dips
- Holds
- negatives
- feet supported
AMRAP8
100m farmers walk (2xKB)
8 calories bike
focus: hips and spine