Every 2 minutes do 8 rounds of Front Squats with weights and reps shown below. Also in each set alternate between 5-8 x Kipping Pullups or 5-8 x Kipping Toes to Bar. So do a set of Front Squats, followed by either Kipping PU or Kipping T2B. In the next round switch PU or T2B. Try and focus on efficiency in the kip.
- 5 @ 40kg
- 5 @ 50kg
- 5 @ 60kg
- 3 @ 70kg
- 3 @ 70kg
- 5 @ 60kg
- 5 @ 50kg
- 5 @ 40kg
Then do AMRAP in 10 minutes of:
- 5 x Clean @ 45kg
- 5 x Push Press @ 45kg
- 25 x Double Unders
Results: For the AMRAP did exactly 7 rounds.