Take 15 minutes and work up to a heavy
- 3 x Front Squat
Then AMRAP in 5 minutes
- 15 Cal Row
- 10 x Burpees
- Max Alternating Dumbbell Snatch @ 21kg
Rest 3 minutes then AMRAP in 5 minutes
- 15 Cal Row
- 10 x Burpees
- Max Alternating Dumbbell Clean and Press @ 16kg
Rest 3 minutes then AMRAP in 5 minutes
- 15 Cal Row
- 10 x Burpees
- Max Alternating Dumbbell Snatch @ 20kg and DB Clean and Press @ 18kg
Note increased weight for C&P in last round. 16kg was too light.
Results: For the Front Squats got up to 195lbs. For the metcon – Snatch 30 reps, C&P 28 reps, Snatch plus C&P 24 reps. Row took me on around 2 minutes. For the last round I put the two weights side by side, then just did snatch left then right, switched and the did the C&P left then right and so on until the time ran out.