A)
E2M x 6
5 Back Squats
B)
E2M x 6
5-4-3-2-2-2 Split Jerks
or
B)
For 12 intervals, alternating E2M:
1)
25/20 Calories
AMRAP Devils Presses (2 x 10/5kg)
2)
12 Pull-Ups
12 DB Front Squats
12 Russian Twists (1 x 10/5kg. L+R=2)
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A)
“Isabel”
For time:
30 Snatches (61/43kg)
- minimum of 3 touch’n’go reps per set
B)
AMRAP in 12 minutes:
30 Situps
30 Pendlay Rows
60 Double Unders
...
2 x AMRAP in 8 minutes:
A)
2 Muscle-Ups
4 Pushups
8 Alt DB Snatches (1 x 20/15kg)
- sub 2 transitions or 4 Ring Rows (hard) for M-Ups
B)
2 HSPU
4 Toes-to-Bar
8 Wall Balls (9/6kg)
- add a deficit to the HSPU or go strict...
A)
E2M x 5 rounds
1 Clean
2 Hang Power Cleans
3 Front Squats
2 Hang Power Cleans
1 Clean
B)
Incrementing AMRAP in 8 minutes:
2-4-6-8-10 .. reps of
Deadlifts
C2B Pull-Ups (no butterfly)
Alternating V-Ups
...
A)
E90S
8-8-6-6-4-4-4-4
Push Jerks
B)
E90S x 8
8 Box Stepups
8 Dips
or
C)
E6M x 4 rounds
2 x
10 Push Jerks
10 Box Jumps (24/20”)
10 Box Dips
Then Row, Bike or Ski for metres
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