30min AMRAP
Partner A:
6 Burpees to target
400m Run
Partner B: Amrap of:
6 DB Power cleans @22,5/15kg
6 DB Push Press
6 Pull Ups
6 DB Front Squats
When Partner A is done rest for 1:30 Minutes, then switch parts
1 1 3-Position Clean + 3 Push Jerks
1 1 3-Position Clean + 3 Push Jerks
1 1 3-Position Clean + 3 Push Jerks
1 1 3-Position Clean + 3 Push Jerks
1 1 3-Position Clean + 3 Push Jerks
Cleans are from floor / low hang / hang
8 Back Squat
8 Back Squat
8 Back Squat
Amrap10
32 Doubleunders
16/12 Cal Echo Bike
8 Target Burpees
5-10 Supinated Pull-Up
5-10 Supinated Pull-Up
5-10 Supinated Pull-Up
10-20 Dumbbell Lying Triceps Extension
10-20 Dumbbell Lying Triceps Extension
10-20 Dumbbell Lying Triceps Extension
rest 1-2min
3 sets of:
2min on 2min off
45sec. Echo Bike for cals
10-15 Goblet Squats
max distance Farmers walk (10m there and back) in remaining time
4-6 Box Squat
4-6 Box Squat
4-6 Box Squat
4-6 Box Squat
6-12 Seated Single Arm Dumbbell Strict Press
6-12 Seated Single Arm Dumbbell Strict Press
6-12 Seated Single Arm Dumbbell Strict Press
6-12 Seated Single Arm Dumbbell Strict Press
each arm
21-15-9 of:
DB-P. Clean
Burpee BJ (20'')
3 Sets of:
6 Med Ball rot. throws (each side)
8-15 swiss ball crunches
3 sets of
3 rounds on each leg of compass reaches / leg
6-8 hand supported Sissy Squats
3 sets of:
12-16 weighted shoulder dislocates
12-16 alt. hand lift offs from Box with 3s hold on top
6 rounds for time
12 Boxjump to stepdown (24/20")
8 alt. SA Devils presses (22,5/15)
Every 2 min for 15 Total sets
7 sets
3 hang Cleans
5 sets
4 Clean pulls
3 sets
5 clean grip deadlift
If possible do a increasment of weight after each set. But only if Quality of movement is still good!