A: 2,5km run warmup
B: 2 rounds
3 min amrap
10 FC Lunge walk
10 Push ups
1min rest
3min amrap
10 alternating Kb Snatch
10 FLR Burpees
1min rest
3min amrap
10 alternating Kb Gorilla rows
10 Goblet squat
1min rest
3min amrap
5x/arm SA Kb press
10 Double Kb swing
1min rest

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.