AMRAP 10
3-6-9
Squat Clean
HSPU
*1st round @95/65
*2nd round @135/95
*3rd round @165/115
*4th round @185/135
*5th round @225/155 and continue in multiples of 3,6,9,12…until time is completed
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Mobility
Back Squat 5×5
*First set at 70%
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3 Rounds
400m Run
20 Pull Ups
rest 2min
30/23 Cal AB
10 CTB
rest 2min
A1. Push Press 10-8-6-4-2
A2. Tempo Ring Rows 5×5 @30×2
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3 RFT
18 Cal Row
15 TTB
12 Thrusters 115/80
Workout 17.1
For time:
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Time cap: 20 minutes
AMRAP 16
200m Run
20 KB Swing 53/35
200m Run
20 Burpees
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Barbell/Roller Calf Smash
Banded Heel Cord
Couch or Super Couch Stretch
EMOM – 15
Min 1 – 40 Double Unders or 30s of DU attempts
Min 2 – Goat 1
Min 3 – Goat 2 or Skill
*Choose at least one goat and another goat or skill. Make the rep scheme/movement challenging, however, do not increase load or volume of reps resulting in poor movement or technique. Take pride in moving well and attempt to be perfect with each rep (Remember there are 5 sets of each movement, that can add up quickly!). You should definitely sweat and breath during this EMOM, but you shouldn’t finish on your back. Coaches will provide guidance.
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27-21-15
Cal Row
DB Alt Snatch 50/35
