AMRAP6
40 doubleunders
20 SA KB FS (24/16) (10 each side)
rest 2 min
AMRAP6
200m run
16 SA KB PC From floor (8 each side)
rest 2 min
AMRAP6
10 Burpees
12 SA KB hang snatches (6 each side)
Find max weight in 12min.
Find max weight (each side - you can only go up in weight if you can handle both sides) in 12min.
For time
For Time
8 sets
2 clean pulls (+ 5-10kg)
Rest 30s (put off extra weight)
1 clean
Rest 60-90s
8 sets
2 jerk dip squats (+ 5-10kg)
Rest 30s (put off extra weight)
1 splitjerk
Rest 60-90s
4 sets of:
5-8 strict press (no TNG)
rest by feel
6-10 3-point DB-rows (each side)
rest by feel
5 rounds of:
10cal Echo Bike
16 walking lunges (Bodyweight)
40m KB-Farmers walk
10 sets @ 85-90%
(no fails! / Reduce weight if you fail twice)
1 snatch
Rest 45-60s
Try to do more reps at your top weight from last week!
Backsquats
5-4-3-2-1 each set with 1-2 RIR
(start @ ~ 80%)
Rest 2 min
For 10 min work on Ropeclimbs technique
For time (TC 6)
30 hang pc (52,5/35)
30 barfacing burpees
30 hang pc (52,5/35)