Team of 3
34:00 AMRAP
150/120 cals row
240 deadlifts 47 kg
150/120 cals row
180 power cleans 43 kg
150/120 cals row
120 shoulder to overhead 38 kg

one work, two rest !

Go between different ERGs for 15 minutes

40 seconds hard work
20 seconds to change erg

A: Banded squat jumps
B: Bench press Build up to heavy set
C: Incline DB Bench press
D: Strict pull ups
E: Seated Cable rows
F: Adductor exercise
G: Leg extensions
H: straight bar over head triceps extensions
I: Db biceps curls

3x2
3x1
V1

EMOM 15

1 Min : 16 Hang Dumbbell Snatch
2 Min : Row 15/11 Calories
3 Min : 20 DeadBugs

For time:

3 Rounds:

7 + 7 One Arm Kettlebell Thrusters
15 Box Jumps
20 Shoulders Taps

Directly into....

Run 800m ( Ergo )

🍀🌻🍀🌼🍀🏵🍀

Bench Press

5 Sets of 4

Working time 18 minutes.

Results is sum of total.

500m row
then
2 round of 5 reps each
Sots press behind the neck
pressing snatch balance
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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15 Min AMRAP

3 squat Snatch
6 Strict HSPU
18/14 Cal Row
@60/42.5

For Total Load:
5 Sets of 4

*Aim to increase weights from 5.27.22
*Hit clock icon to view previous scores