Casual throwdown workout 3 Workout
Standard version:
Amrap 12 min (you go-i go):
8 pullups*
8 alternating dumbbell snatches 22,5/15 kg*
25 double unders
Standard masters (40+) will use 20/12,5 kg in the dumbbell snatches.
*Add 2 reps to the pullups and dumbbell snatches each round for each athlete. For example, after you complete 8/8/25, move on to 10/10/25, 12/12/25 etc. Both athletes will do the round of 8, then round of 10 and so on.
Scaled version:
Amrap 12 min (you go-i go):
8 jumping pullups
8 alternating dumbbell snatches 15/10 kg*
25 single unders
*Scaled masters (40+) will use 12,5/7,5 kg in the dumbbell snatches.
*Add 2 reps to the pullups and dumbbell snatches each round for each athlete. For example, after you complete 8/8/25, move on to 10/10/25, 12/12/25 etc. Both athletes will do the round of 8, then round of 10 and so on.
Partners alternate rounds. This means that athletes need to perform an entire round before the next athlete continues. Hence, if you start a round, you have to finish it before the next athlete starts with their round. Score is the total number of reps completed in 12 minutes.
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