20 Minute AMRAP:
10/8 Calories on the Row
4 Deadlifts 135/95 (95/65)
3 Hang Cleans
2 Front Squats
1 Push Press
Additional Open Prep:
Squat 5X3 at 82.5%
Weighted ring dips
3 sets max reps 45lbs/10lbs
Plank hold 90 seconds twice
20 Minute AMRAP:
10/8 Calories on the Row
4 Deadlifts 135/95 (95/65)
3 Hang Cleans
2 Front Squats
1 Push Press
Additional Open Prep:
2 mins on 1 min off x 3
AMRAP and pick up where you left off
20 WBs
10 DB snatch 70/50
20 BJO 24"/20"
4 Wall walks
Rest 3 mins
90 sec on 90 sec off x 4
AMRAP and pick up where you left off
16 WBs
8 DB snatch 70/50
16 BJO 24"/20"
2 wall walks