LOADED
6 x 3min AMRAP, Resting 1:00 between:
AMRAP:
6 Burpees
8 Snatches 50/35 or DB snatch
10 Lateral Over-And-Back BB/DB Hops*
*New standard: Hopping over and back = 1 rep
BODYWEIGHT
6 x 3min AMRAPS, rest 1min between
6 burpees
12 shotguns
24 lateral hops
Finisher
Team of 3 Team Body Weight in pounds (lbs) = Calories on Bike / Row Every 50 Calories stop and perform 12 power clean and jerks @ 80/60 Eg. Total Team weight = 200kg 200kg x 2.2 (lbs) Total Calories =
Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 3 x Band & Partner Assisted Nordic Hamstring Curl with a 10-second pause in the bottom posi
