Team of 2
16AMRAP
4 • 8 • 12 • 16…..
– Clean and Jerks 155/115
– synchro bar over burpees
– 200m run after each set
Rest 3 minutes
– both partners take 8 minutes to work to heavy clean and jerk
Extra credit
• 50 v ups
•50 push ups
•50 ring row
Rope climb practice!
Box height should slightly above the knee cap or as close as possible.
Your knee and hip should fully extend(fully stand) before your trail foot touches the top of the box.
Your trail foot(foot not stepping up) should not drag up or down the box.
Ideally this lift will be close to 33% of your belt-less double overhand DEADLIFT, or close to 40% of your equipment free(no knee sleeves/wraps, belt or lifting shoes) BACK SQUAT.
If unable to use a safe or comfortable front rack position with a barbell, use a kettlebell(s) or dumbbell(s) and note in your comments.
Amrap 15
RX
50′ Overhead plate hold walking lunge 45/25
15/12 Calorie Bike
Pico
50′ walking lunge with or without weight
12/9 Calorie Bike
For Time
RX+
100 Double unders
40 Sit-ups
15 single arm Devil press 50/35
75 Double unders
30 Sit-ups
12 single arm DP
50 Double unders
20 Sit-ups
9 Single arm DP
RX
any combo of jump ropes
35/25
Pico
100 singles
40 Sit-ups
12 Single Arm devil press
75 singles
30 Sit-ups
9 single arm DP
50 singles
20 Sit-ups
6 single arm DP
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Max Effort 1000m Row
