“Double-Take”
AMRAP 15:
55 Power Snatches (75/55 lb)
55 Pull-Ups
55 Calorie Row
55 Handstand Pushups

10 AMRAP

10 Hang Cleans (78lbs)
20 Abmat sit ups
30 single jumprope

Result: 3 rounds, 10 Hang Cleans, and 14 sit ups

10 min AMRAP UGIG
30 WB
10 BOB

Aamu: 30 min
1 min walk/1 min run
112/134

Ip: 135 min Hard routine

1.Weightlifting
A. EMOM15: Power clean straight into split jerk x 1+1 @ 80-85 %
47.5 47.5 50 50 52.5 / 52.5 52.5 52.5 52.5 52.5 / 55 55 55 55 55

2.Strength
A. E2MOM for 10 min: Back squat
6-4-2-2-1 reps
B. E3MOM for 6 min: Back squat
1-1 reps

3.Conditioning
A. For time:
40 cal row
30 C2B
20 clean & jerk @ 42.5 kg
Time: 8.42

4.Accessory
A. 3 rounds:
- GHD hip extension x 10 @ 5 kg plate
- 30 x banded triceps push down
- 8 x bicep curl 20 lbs

B. EMOM7: ab circuit

C. 2 rounds:
- 12 reverse hyper 10 kg
- 1 round of gymnastic swimming

Back Squat Pyramid
8x50% 1RM
6x60%
4x70%
2x80%
1x90%
+ finisher
50x40%
Record max weight used and weight used for finisher

7x Hang clean 135/105
7x frontsquat 135/105

3rd
400m run
25- 20# wall ball
25- 75# sdlhp

Overhead squat 10-5-3-1-1-1-3-5-10 reps

day 2 6x3 @ 136kg

• 1000 Meter Row
• 50 45lb Thrusters
• 30 Pull-ups

7x2 Press worked up to 170#