2020-09-21 Fitness Option Metcon:AMRAP



Fitness Option Metcon:
AMRAP in 16mins of:
16 DB Snatch 22.5kg/15kg
16 V-Up
16 Goblet Squat 16kg/12kg
16 Burpee


Fitness Option Strength:
Clean + Jerk
3-3-3-3-3
*Can be power or squat. Can be Push Jerk or Push Press


Clean Deadlift
5-5-5
@ 110% of today’s Heavy 1


Every 90 Seconds For 8 rounds:
3 Clean + 2 Jerk
@ 75% of Heaviest Successful Clean and Jerk


With 15mins on the Clock Find:
1RM Clean and Jerk
*Must be a Squat Clean and Split Jerk



For Time and Quality:
200 m KB OH walk 24kg/16kg
200 m KB Front rack walk
200 m KB Farmer carry

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