In teams of two, complete the following:
3 Minute AMRAP
Power Cleans @ 60% of 1RM
Points = total combined reps. 1 partner works at a time.
Rest 3:00 Minutes
8 Minute AMRAP
40 Squats
30 Push Ups
20 Pull Ups
10 Wall Walks
Points = total rounds. 1 partner works at a time.
Rest 3:00 Minutes
EMOM 8 Minutes
1 Partner completes 1 hang power clean + 1 squat clean.
1 partner completes :30 seconds of wall balls.
Score = total wall balls.
A.1 Bench OTM x 10 x 3 @65% of 1RM
A.2
12 Minute AMRAP
4 Shoulder 2 OH #115/#80
4 Front Rack Lunges
4 V – Ups
6 Shoulder 2 OH
6 Front Rack Lunge
6 V- Ups
8 Shoulder 2 OH
8 Front Rack Lunge
8 V – Ups……..
Post loads and rounds to comments.
A.1
Power Snatch 3RM
A.2
“Karabel”
10 Rounds
3 Power Snatch #135/#95
15 Wall Balls
Post loads and times to comments.
A.1 Deadlift- 5, 5, 5, 5, 5 climbing
A.2
21-15-9
Deadlift- Bodyweight
Sit Ups
Run 400M
A.3
3 x 1 Minute Planks
:30 Seconds rest between rounds.
Post loads and times to comments.
A.1 Strict Press 4 x 10- Climbing
A.2
3 Rounds
Max Sit Ups – 1 Minute
Max Wall Balls #30/#20 – 1 Minute
Max Shoulder 2 OH #135/#95
Rest :30 Seconds
Post loads and reps to comments.