2021-05-04 Part B:AMRAP In



Part B:
AMRAP In 10mins Of:
50 Double Unders
16 DB Hang Power Clean + Push Press 22.5kg/15kg
16 Weighted Sit-Ups 22.5kg/15kg


Part A:
5 Rounds For Time:
16 DB Box Step Ups
12 Single Arm DB Overhead Squat
8 Knees to Elbow

22.5kg/15kg
24"/20"


Every 4mins for 4 Rounds Complete:
20 GHD Sit-Ups
20/17 Cal Bike
10 Shoulder to OH 60kg/42.5kg
*If you complete the work within 4mins, rest until the start of the next 4mins.


Accumulate 3 minutes each of:
Hollow hold
Chinese plank
Back ext hold


Face Up Chinese Plank
https://www.youtube.com/watch?v=iLF-mlMpRBA
Face Up Chinese Plank - Set yourself with your heels on one bench and your shoulders on the other and assume a fully extended plank position with focused engagement on your gluteals and abdominals.

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