AMRAP 3'

500m Row
Max Burpees in the remaining time

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1 min Rest

Repeat until you reach 50 burpees

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Less rounds better score

For Time:

50 x 1-arm KB Snatch @20kg
25 x Ring Push Ups
50 x 1-arm KB Clean and Jerk @20kg
25 x Ring Push Ups

• Alternate arms in KB movements to do the same amount of reps each arm

in a team of 4:
35' max km on the rower ( 1min sprints each athlete )
every 5 min 15 burpees all together

report max watts per minute value and average hr

Gear 9, magnetic 1

Push Jerk 5×5 @75-80% – Touch and go (No re-rack)

Start at 75%, if it feels good you can work up. If it’s challenging stay there.

3-3-2-2-2-1-1-1

A. MU (technique)

B. 1 RFT:
20/15 cal Row
15 WB
10 Box over jump
2/1 MU

C. Mobility

1 high pull
1 power snatch
1 full snatch (squat)
1 hang snatch (squat)

Box jump
Push ups
Kb swings@16kg
Rounds : 5-10-15-20-15-10-5

Podipilding