10 Burpees o DB
15 DB thruster
200m run
10 pull ups
15 push ups
20 American KB swings
1:30 rest after each round
Part A
Amrap’17
300/250 m row
200 m run
12/9 cal Echo bike
—>Rest 1 min after each round
(Rest 3 min)
Part B
How ever many rounds you got in Part A For time:
TC 15 min
12-16 Dumbbell Walking Lunges
12-16 Dumbbell Walking Lunges
12-16 Dumbbell Walking Lunges
5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up
8min AMRAP of:
12cal Row
2,4,6,8...Single Arm DB-Thrusters (each arm)
3 sets of:
6-10 Hip lifts
20-30sec. russ. twists (MedBall)
rest by feel
Hand over hand sled pull + 40m SA OH carry / arm
For time (TC 10 min)
10-9-8-...-1
Knee raises
Plank to Support switch
Boxjumps
2 sets
5 strict musclesnatches (empty bar)
3 sets
4 high hang musclesnatches (light)
4 sets
3 hang powersnatches (medium)
5 sets
2 low hang powersnatches (heavy)
After each set do 5 Ring Body Saws
For 8-10 min work on OH stability with Bamboo Bar Setup
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
Do 5-8 sets of 1 heavy Single.
Every 5min for 30min (6 sets):
1. 75 DU´s
14 P. Snatches @40/30kg
14 C2B
7 Burpee BJ over (24/20'')
2. 15/12cal Echo Bike
14 H.P. Clean and Jerks @40/30kg
14 alt. pistols
7 Burpee BJ over (24/20'')
Go for a hard pace but aim for consistent times!
3 sets (DB in Goblet Position)
20s isometric bulgarian splitsquat hold (just above ground)
Into
6-8 bulgarian splitsquats
Into
20s isometric splitsquat hold (just above ground)
Rest 60s and then do the other leg
AMRAP10
4 Pushups (knees)
6 DB pushpresses
8 Burpees
30 doubleunders (Cap 20s)
4 renegate rows
6 DB hang musclecleans
8 pullups
30 doubelunders (Cap 20s)