A,
For time:
75 Double Unders
5 Thrusters@84/55kg
150 Double Unders
10 Thrusters@70/47kg
225 Double Unders
15 Thrusters@61/43kg

Compare to 2023.08.02.

Goal: Sub 12 min

B,
For quality:
5x 3 Box Jumps
5x 5 Clapping Push-ups

10min for quality:
5+5 kneeling windmill
20 mountain climber
20 1-Leg V-up
10 Heavy KBS
15+15 Sivutaivutukset (KB)
20 Superman/10 Back extension

Push press,
3x max reps @50% 1RM

8x every 75sec
Hip snatch+hang squat snatch (above knee)
Power or squat

9 sets of Clean & Jerk
Set 1: 2 @60%
Set 2: 2 @65%
Set 3: 1 @70%
Set 4: 2 @60%
Set 5: 2 @65%
Set 6: 1 @70%
Sets 7-9: 1 @75%
- Rest 2min btw sets

3-4 rounds for quality

6 ring row
6 heavy & slow banded lateral pull w/ stick
6 pull up / jumping pull up
6+6 heavy DB SA row
6 push up
60” plank on straight arms

Every 4 minutes for 4 rounds, complete:

• 40 double-unders 20-calorie bike
• 10 dumbbell snatches

♀ 50-lb DB ♂ 70-lb DB

A,
Back Squat 1x1

Use the heaviest weight you can for the set.

20 mins to find a 1RM for the day

B,

3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 60/50cm
Run, 400 m
21 Kettlebell USA Swings 24/16lg
12 Pull-ups

"Christine and Helen"

Compare to 2023.08.23

Goal: Sub 22 min

C,
For quality:
75 Band Pull Aparts
75 Band Face Pulls
50 Seated Bent Over Rear Delt Raises, pick load

Accumulate the total reps of each.

AMRAP 18

50 Kettlebell Swing 24/16kg
10 Ring-Row
50 Sit-Ups
10 Ring-Row
50 Kettlebell Squats 24/16kg
10 Ring Row

Rest day - what did you do?