AMRAP 15 IGYG

500/450m Bike Erg
5m Handstand Walk

Mobility, lower body

EMOM x 10

2 squat snatch 60-70% of 1rm snatch BE FAST!! / drop&go

Mobility

EMOM x 8 MINUTES
MIN 1 - :30 Handstand Hold Option
MIN 2 - :30 Strict Handstand Push-Ups or Hand Release Push-Ups / Incline Push-Ups

• HS Hold Option: Pike Hold / Wall Handstand Hold / Freestanding Hold
• RPE 5-6

EMOM 20 Work 0:45 / Rest 0:15 ( Amrap )

Row Calories
Bike Calories
Double Unders
Rest

20 Reps of:
2 Power Clean + 2 each Front Rack Reverse Lunge each leg @60/43kg

Goal: Tough effort.
1 rep = 2 Power cleans + 2 Front Rack Reverse Lunges on the right leg + 2 Front Rack Reverse Lunges on the left leg.
Time cap 12:00
Rx+: 70/47kg

Extra:
wall supported Tibia Raise: 3 x 15-20 . Rest 60s

Hang Power Clean
Build to a heavy single in 6 sets. Rest 2:00
- Sets of 3,2,2,1,1,1
Option: Work on technique doing 4-6 reps each set

PERFORMANCE

6 x 3:30 Work, Rest 1:30
25 Russian KB Swings (32/24)
20 KB Goblet Alt. Lunges
Max 15m Shuttle Runs in Time Remaining...

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FITNESS

6 x 3:30 Work, Rest 1:30
20 Russian KB Swings (moderate)
20 KB Goblet Alt. Lunges
Max 15m Shuttle Runs in Time Remaining...

• RPE 7
• Video: https://vimeo.com/912513890?share=copy

40 double-unders
20 wall-ball shots
– Rest the remainder of each interval.
– Score is the fastest round.

Scaled WOD
Every 3:00 for 5 rounds:
20 single-unders
10 wall-ball shots
– Rest the remainder of each interval.
– Score is the fastest round.