All work is done at a pace that you can move consistently.
1. AMRAP 5 min:
3 clean and jerks 95/65
100 m run
2. AMRAP 5 Min
5 HSPU
15 DU
Row 150
3. AMRAP 5 Min
1 MUSCLE UP ( beginners do jumping muscle up)
5 burpees
10 box overs
4. AMRAP 5 Min
5 alternating KB snatches per arm ( beginners do DB snatches)
10 push ups
5 broad jumps
5. AMRAP 5 Min
5 GI Janes
Bldg Run
Rest 2 min btw sets
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