AMRAP 15
10 DB Snatch 50/35lb
10 Toes to bar
10 DB Lateral Burpees
5 Rounds
( 2 Min On / 2 Min Off)
6 Walking Lunges
Max SA Devil Press 50/35lb
* 1 Walking Lunge is 5m out and back.
* SA Devil Press (Alternating)
[ TEAM 3 ]
AMRAP 25
5 Hang Power Clean 185/125lb
5 Front Squat 185/125lb
15 Chest to bar
* Alternating rounds
A.
Find Heavy
2 Hang Power Clean
2 Front Squat
B.
4 Sets
7 Hang Power Clean
7 Fronnt Squat
* Load : 70~75% of Today Heavy
5 rounds for time of :
16 Toes to bar
12 Lateral DB Burpees
8 DB Snatch 70/50lb
AMRAP 15
15/12 Cal Row
4 Wall Walks
12 DB(1) Box Step Overs
4 Wall Walks
[TEAM 2]
For time of :
90 Wallball 20/14lb
60 Pull ups
and then,
6 rounds (Each / Alternating)
10 DB Hang Power Clean 50/35lb
30 Double Unders
and then,
60 Pull ups
90 Wallball 20/14lb
For time of :
800m Run
40 DB Push Press 50/35lb
400m Run
20 DB Push Press 50/35lb
[TEAM 3]
AMRAP 24
3 Snatch 135/95lb
3 Muscle ups
9 Burpee Over the Bar
* You Go, I Go
5 sets
1 Halting Snatch Deadlift
1 Snatch Pull
1 Hip Snatch
1 Snatch
* Load : 55% ~
3 sets
3 Slow Snatch Pull @ Today Heavy
