Fitness:
In Pairs: 3 x 7 min AMRAP, 2 minutes rest in between
A. 15 DB Thrusters
15 Chest to Bar Pull Ups
B. 15 Hanging DB Reverse Lunges
15 Pull Ups
C. 15 Front Rack DB Front Squats
15 Gorilla Row (both arms = 1 rep)
Dumbbell: (22.5/15kg)
Performance: In Pairs: 3 x 7 min AMRAP, 2 minutes rest in between
A. 15 Thrusters
15 Bar Muscle Ups
B. 15 Overhead Squats
15 Chest to Bar Pull Ups
C. 15 Front Squats
15 Pull Ups
Barbell: (42.5/30kg) Comp Class: A. OTM x 12:
M1: 2 Weighted Pull Ups (build)
M2: 10-12 Kneeling Lateral Raise
M3: 30 sec of challening DB Zottman Curls
M4: Rest
B. OT2.5M x 4 sets (building)
Back Rack Walking Lunges (8m)
C. #tttTD164:
3 min AMRAP:
15 Front Squats
15 Pull Ups
- 2 minutes rest -
3 min AMRAP:
15 Overhead Squats
15 Chest to bar Pull Ups
- 2 minutes rest -
3 min AMRAP:
15 Thrusters
15 Bar Muscle Ups
Targets:
Intermediate: 120+ (2 rounds / 1.5 rounds / .5 rounds)
RX: 195+ (3 rounds / 2.5 rounds / 1 round)
Elite: 220+ (3 rounds / 3 rounds / 1.5 rounds)
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