Wednesday 01 September
AMRAP 12
2 Power Snatches 135/95
4 Power Cleans 135/95
60 Double Unders
10 Min to establish heavy complex : 1 Snatch Grip Deadlift+ 1 Hang Power Snatch
AMRAP 12
2 Power Snatches 135/95
4 Power Cleans 135/95
60 Double Unders
10 Min to establish heavy complex : 1 Snatch Grip Deadlift+ 1 Hang Power Snatch
For Time
10 Muscle Ups
100 Air Squats
10 Muscle Ups
100/75 Cal Row
For Load
5-5-5-5-5 Push Press
20 Min z2 Cardio of Choice
For Time, with a partner
150 Kettlebell Swings 53/35
1 Mile Run
150 Kettlebell Swings 53/35
AMRAP 16
6 Front Squats 205/145
6 Deficit Handstand Pushups 4”/3”
For Time
30 Toes to Bar
40 ALT Single-Arm DB Snatch 50/35
50 DB Box Step Overs 50/35 24/20
40 ALT SIngle-Arm DB Snatch 50/35
30 Toes to Bar
3 Rounds For Time
10 Overhead Squats 135/95
50 Double Unders
7 Sets for max load
3 Hang Power Clean and Jerks
3 Rounds For Time
500/400m Row
400m Run
30 GHD Situps
AMRAP 10
3 Burpee Box Jump Overs 24”/20”
3 Deadlifts 225/155
6 Burpee Box Jump Overs 24”/20”
6 Deadlift 225/155
9/9 , 12/12 , etc.
Continue to add 3 reps, per movement, each round
