Every 2 minutes for 10 minutes:
- 3 x Hanging Snatches @ 40Kg
- 3 x Snatches @ 40Kg
The do two rounds of the following 3 sets, rest 3 minutes between each set:
Set 1: AMRAP in 3 minutes of:
- 5 x Back Squat
- 5 x Muscle Ups
Set 2: AMRAP in 3 minutes of:
- 40 x Double Unders
- 4 x Clean and Jerk
Set 3: AMRAP in 3 minutes of:
- 14 x Calorie Row
- 7 x Burpees over the Barbell
Results:
- Set 1 using 70kg Back Squat – 2 Rounds + 2 Back Squats / 2 Rounds
- Set 2 using 40kg C&J – 2 Rounds + 40 DUs / 2 Rounds + 20 DUs
- Set 3 – 2 Rounds + 7 Calories / 2 Rounds + 2 Calories