[ TEAM 3 ]
AMRAP 24
4 Bar Muscle Ups
8 Handstand Push ups
12 Power Snatch 95/65
* Alternating rounds
3 sets
3 Hip Snatch
2 Snatch Grip Push Jerk
1 Overhead Squat
* Load ~ 55%
Snatch
2 x 3 @ 65 / 70%
4 x 2 @ 75% ~
For time of :
30/20 Cal Row
60 Wallball 20/14lb
10 Muscle ups
30/20 Cal Row
10 Muscle ups
60 Wallball 20/14lb
30/20 Cal Row
AMRAP 15
50 Double Unders
5 DB Burpee Clean 50/35lb
5 Wall Walks
5 rounds
( 2 min On / 2 min Off )
12 Toes to bar
15 Lateral Burpee over DB
Max DB Snatch 70/50lb
5 rounds for time of :
Run 400m
25 Russian Kettlebell Swings 32/24kg
[TEAM 2]
For time of :
10-9-8-7-6-5-4-3-2-1
Barbell 155/105lb
Gymnastic
* 10-9-8 / Deadlift & Toes to bar
* 7-6-5 / Power Clean & Bar Muscle ups
* 4-3-2-1 / Jerk & Wall Walks
* You Go, I Go
A.
3 sets
Hip Power Clean
Power Clean from Below Knee
Power Clean
Push Press
Push Jerk
Split Jerk
B.
Power Clean + Jerk
2 x ( 3 + 3 ) @ 65/70%
3 x ( 2 + 2 ) @ 75% ~
For time of :
45/30 Cal Row
30 Hand-release Push ups
45/30 Cal Row
20 Handstand Push ups
45/30 Cal Row
10 Wall Waks
AMRAP 16
20 Wallball 20/14lb
20 Chest to bar
20 Line Facing Burpees
20m Walking Lunges (5m x 4)
