Team of 2
For time
• 400m run
• 30 squat cleans 135/95
• 60 pull ups
• 30 squat snatches 135/95
• 400m run
Extra credit
A. Rope climb technique practice
B. Accumulate 10-12 rope climbs (rest 30-45 seconds after each climb)
4 Sets of
8-12 DB bench heavy
3 Sets
8-12 DB lateral shoulder flies
8-12 Behind the head DB tricep ext
3 Sets
8-12 DB curls
max rep push ups
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
RX
@0:00
21-15-9
Bike Cals
Bench press @M70-80%BW W50-60%BW
@8:00
21-15-9
Row Cals
Burpees over the rower
@16:00
9-12-15
Bike Cals
Bench press
@24:00
9-12-15
Row cals
burpee over the rower
Pico
@0:00
15-12-9
Bike Cals
Bench press M80%BW W60%BW
@8:00
15-12-9
Row Cals
Burpees over the rower
@16:00
6-9-12
Bike cals
Bench press
@24:00
6-9-12
Row Cals
Burpees over the rower
Amrap 9
RX
3 Box jumps 24/20
3 Wall Balls 20/14
25 Double unders
Add 3 reps to the box jumps and wall balls each round
RX+ 30/20 WB
Pico
3 box jump or step ups
3 Wall Balls
30 singles
Add 3 reps to the box and wall balls each round
