AMRAP 12
12 DB Push jerks (one db)
9 Air squats
6 Pull ups

RestDay

On the 2:00 x 4 Rounds:

7 Bar Muscle-Ups
7 Double Dumbbell Power Cleans
Max Distance Double Dumbbell Front Rack Walking Lunge
Rx Dumbbells – 50’s/35’s

KILOS 22.5’s/15’s

6-6-5-4-3

Go every 2:00

"Snatch heavy single in 10 minutes.
Sitten
3 x 1 @78%

Clean and jerk heavy single in 10 minutes.
Sitten
3 x 1 @78%

Strength (load)

Front squat heavy single in 10 minutes.
Sitten
3 x 3 @84-88%"

Weighted chin up 3x5 reps, add weight each round. Start with medium weight. (inside 10 minutes)

3 rounds for quality:
12 Weighted GHD Back Extensions, pick load
1min KB Front Rack Wall Sit, pick load

In 15 minutes, complete as much as possible of

• 1 deadlift
• 50-m run
• 2 deadlifts
• 100-m run
• 3 deadlifts
• 150-m run
• 4 deadlifts
• 200-m run
• Etc.

♀ 185 lb ♂ 275 lb

For time with a partner:
400 Meter Farmer Carry @32/24kg
Then,
3 Rounds of:
30 Deadlifts @100/70kg
30 Goblet Squats @32/24kg
Then,
400 Meter Farmer Carry @32/24kg
*One person works - split as desired.

Timecap: 30 mins