AMRAP 2
Dus
rest 1 min
AMRAP 2
Pull ups
rest 1 min
AMRAP 2
<a href='/journal/movements/30'>Thruster</a> 42,5/30kg
rest 1 min
AMRAP 2
step over box w/ dbs/kb`s
rest 1 min
AMRAP 2
Power snatch 42,5/30kg
rest 1 min

2 rounds

Teams of 2

AMRAP 30':

7 Goblet Kettlebell Jumping Squat 32/24

7 Burpees over the bar

7 Deadlifts 80/60

.change every round

Clean and 2 x front squat 8 x 2 (60 % -->)

Barbell Row 5x5 tempo 3131

3x15 Ring push-up

40 min easy pace run / power walk

Optional:
*Every 4 min: 10 broad jumps

Rinnalleveto + saksityöntö

5 x 1 + 3

Rinnalleveto + etukyykky

5 x 2 + 2

4 sets:
20 steps DB Death march

10 Incline DB bench press
10 Tall Kneeling Banded Good mornings

*He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

Good “bad” Friday
Wod 1:
6 mins to build to a heavy complex of
1 clean + 1 hang clean + 1 STOH
Rest 2 mins then 3 mins ME@80%
Score: weight + ME reps

Wod 2: 10 min window
1k run
Then 1 set ME back squat
you choose weight
Score: 1A-1k time 1B- weightxreps

Wod 3: Amanda (10 min T.C)
RXDA- 9-7-5
RMU
Squat snatch@60/40
RXDB- 5-3-1
RMU
Squat snatch@60/40
S1A- 9-7-5
Pull ups
Snatch@50/35
S1A- 9-7-5
Strict BPU/JPU
Snatch@40/30
Score:
time -minus 1 min (RXDA)
Time -minus 45 secs (RXDB
Time -minus 30 secs (S1A)
Time -minus 15 secs (S1B)

4 sets:
20 steps DB Death march

10 Incline DB bench press
10 Tall Kneeling Banded Good mornings

*He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes