Every 3 minutes for 5 rounds:
- 3 x Weighted Dips @ 25kg
- 10 x Plyometric Pushups
Then perform AMRAP in 20 minutes of the following with rep scheme per round as shown:
- 100-80-60-40-20 Double Unders
- 50-40-30-20-10 Dumbbell Snatches (each hand is a rep, so in round one do 25 reps per hand) @ 20kg
- 25-20-15-10-5 Toes to Bar
Results: The first part worked really well. 3 minutes seems like a long time but the last round of pushups was very hard. Go heavy with the dips and full range of motion since it is only 3 reps. This will also give everyone time to check their messages between sets ;-).
For the second part did 2 full rounds plus 60 DUs, 30 Snatches and 3 T2B. So total… 100-80-60 DUs, 50-40-30 Snatches and 25-20-3 T2B. Also really hard.