AMRAP in 5mins
7 burpees
20 double unders
Rest 2 mins
AMRAP in 5mins
5 muscle/power snatch (35/25)
7 box jumps (60/50)
4 x
1 Turkish Get Up each arm
5 lying KB handle press + 5 kneeling handle press
*do a decent amount of double unders between sets
*8 DB bent over rows each arm between each set
4 rounds
Row 300/250m
20 wall balls (9/6)
15 pull ups
*Rx = wall balls and pulls ups must be unbroken
3 x
10 leg swings
10m high knee – seesaw walk
5 wide banded squats
Every 4mins for 5 rounds
Run 400m
Max unbroken T2B
Aim to hit all working sets at 75-80%
Every 90secs for 5 rounds
20sec work, 10sec rest x 8
10m shuttles
Deadbugs
Inchworm + tempo push up
Rx: 4 rounds of 100/75/50/25 unbroken double unders (you choose based on your ability level)
Between each round do max reps of a thruster in 45sec (35/25)
Scaled: 4 rounds of 30/45/60sec max double unders (you choose based on your ability level)
Between each round do max reps of thruster in 30sec (25/15)
Rest as needed between rounds
EMOM for 20mins
Min 1: # of C2B pull ups
Min 2: 5 TnG power cleans @ 60%
Min 3: 3 wall climbs
Min 4: Rest
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
52.5/35kg
Its Jar of Lurve day!
5-7mins on Burgener Warm Up
1) Down and up
2) Elbows high and outside
3) Muscle snatch
4) Snatch lands (5-10-15cm)
5) Snatch drops
Accessory
1) Snatch grip push press
2) Overhead squat
3) Heaving snatch balance
4) Snatch balance with/without a dip
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
