Part A – EMOM for 10 minutes:
- Odd minute – 5 x Dumbbell Rows each hand @ 20kg
- Even Minute – 5 x Dumbbell Press each hand @ 20kg
Part B – Then do AMRAP in 8 minutes of:
- 8 x Dumbell Snatch per hand @ 21kg (do all 8 on one hand, then switch)
- 8 x Dips
Part C – Then for time:
- 80 x Kettlebell Swings
Results: Part B – 5 rounds plus 16 snatches (8 per hand), HR max = 174. Part C – 5:14, HR max = 172 / ave = 160.