With Partner
10 min AMRAP
21-15-9 Reps of:
Power Snatches 35/20
Or Power Clean 40/30
Sit-Ups
Then,
8 Min AMRAP
15-12-9 Reps of:
Power Snatches 40/30
Or Power clean 50/40
Knees-to-Elbows
Finally,
6 Min AMRAP
12-9-6 Reps of:
Power Snatches 50/35
Or Power clean 60/40
Toes-to-Bars/ shot guns
Team of 4 18 Minute AMRAP 60 Double dumbbell box step over 24”/20” 60 Double dumbbell power clean (inside legs) 60 Cal Echo Bike Rest 5 Minutes 18 Minute AMRAP 60 Double Kettlebell walking Lunge 60 Do
Thursday 26th Component 1 (15 Minutes) 4 Sets A1. 5-7 Incline Dumbbell Bench Press A2. 5-10 Weighted Pull-up / Strict C2b Pull-up / Banded Pull-up Rest 90 seconds - 2 minutes between sets Com
Wednesday 25th Mini Olympics Week 3 WOD 1 10min CAP – Max load 40m SB carry unbroken WOD 2 5min AMRAP – Max burpees to plate WOD 3 500m row for time
