2-2-2-2-2
1-1-1-1-1
Split Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
AMRAP in 14mins of:
12 BarbellPush Press 50kg/35kg
16 Cal Row
20 Push-ups
24 V-Ups
20 Wall Balls 20lb/14lb
250m Row/500m Bike
Max Reps Burpee Box Jump Overs 24”/20”
*One person works while the other 2 rest.
5-4-3-2-1 Reps of:
Hang Power Snatch 60kg/42.5kg
Ring Muscle Up
Rest 3 mins
21-18-15-12 Reps of:
Hang Power Clean 60kg/42.5kg
Pull-Up
10-8-6-4-2
Buy In: 500m Row
3 Rounds:
7 Devils Press
14 DB Box Step Overs
35 Double Unders
22.5kg/15kg
24”/20”
Part A: Strengthen your posterior chain with varied reps of Deadlift.
Part B: Posterior conditioning
1 Set of Max Unbroken HSPU
Complete as many rounds as possible in 20 minutes of:
4 Dumbbell Thrusters
6 Toes-to-Bars
24 Double Unders
♀ 22.5kg dumbbells ♂ 15kg dumbbells
For Time:
30 Pull-ups
800m Run
30 KB Swings 24kg/16kg
25 Pull-ups
600m Run
25 KB Swings 24kg/16kg
20 Pull-ups
400m Run
20 KB Swings 24kg/16kg
*Competition option = Chest to Bar Pull-Ups and 32kg/24kg KB Swing
AMRAP in 5mins of:
8 Shoulder to OH 52.5kg/35kg
12 Lateral Burpee Over Bar
12 KB SDHP 32kg/24kg
Rest 3 mins
AMRAP in 5mins of:
8 Shoulder to OH 60kg/42.5kg
12 Lateral Burpee Over Bar
12 KB SDHP 32kg/24kg
Rest 3 mins
AMRAP in 5mins of:
8 Shoulder to OH 70kg/50kg
12 Lateral Burpee Over Bar
12 KB SDHP 32kg/24kg