15 min amrap

• 50 Double unders
• 10 Devils Press 2x17.5kg DB

SUPERHEAVY WEEK 12/15

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WARM UP SAMA

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CLEAN + SPLIT JERK
2[1+1]@92-97% jerk-% pal 2min

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FRONT SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@80% pal 3-4min

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BLOCK / RACK PINS DEADLIFT below knee
3x1@125% dl-% pal 3min

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DEAD SHOULDER PRESS (~90° - ~80°)
4x1@85% *rest for 120 sec between reps

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ACCESSORY EXERCISES SAMA

For quality, accumulate

• 5 minutes of L-sit hold
• 5 minutes of handstand hold
• 10 minutes of plank hold

Break up the work as needed.

AMRAP15:
10x Alternative DB snatch 20kg/15kg
10x T2B
10x Wallball 9kg/6kg
10x Burbee

Scale as needed

3x10 rest 2-3min

Rx`d
For time:

5rounds:
800m run
30 kbs@32/24kg
30 pull up

Scaled
For time:

5rounds:
800m run scale distance if needed
20 kbs@24/16kg
15 pull up

Build To a Heavy TnG Double

TC 15

1:00 Echo
10 + 10 Banded Pull Apart
3 Hang Muscle Snatch
3 OHS
0:20 Deadhang

Partner wod
1. Amrap 20': partner A completes a full round then partner B.
4 Double Dumbbell Thruster @2×22.5/15
6 T2B
24 DU or 30" max DUs.

Rest 3'

You go, I go for time:
60-40-20
Goblet squat
USA Swing @24/16
Time cap: 12'

Divide the work evenly.

4-4-3-3-2 reps of OHS
AHAP