AMRAP 12

YGIG / round

@ 2 x DB 22,5/15kg

4 Devils press
7 Front Squat
4 STOH

Score is total reps per team

2 Rounds, every 2min:

1. 6 Front squat @75%
2. 4 Front squat @80%
3. 2 Front squat @85%

Push Press 4x6

5x3 70% Power Snatch

Doesn't have to be touch and go.

5 T2B
5 punnerrus
7min AMRAP

In 10 minutes:

Back squat 3 x 10

• use more weight than thur, 5th Oct.
• rest 2:30 between sets

4x10 Shoulder press

RX - Male / Female
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

22,5/15kg dumbbell, 60/50cm box

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SCALED - Male / Female
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

Scaled wall walks, 15/10kg dumbbell, 60/50cm box, may step up on box jump-overs

-Push Jerk progression
-Push Jerk pause and normal
-Split Jerk foot position
-Jump splits
-Split Jerk

Pick 1-2 movement from below and spend 15-20 min on that:

Kipping pull-up
Kipping C2B
Kipping bar MU
Kipping ring MU