Monday, June 15, 2020

Performance:

A. 7×2 Squat Snatch
Every 90 sec

B. Three Cycles
AMRAP in 4 min
5 Single Arm Devil’s Press, ea arm, 50#/35#
10 Cal Assault Bike
20 Box Jump, Step Down, 24/20″

Rest 2 min between AMRAPs

Intermediate:

A. 7×2 Power Snatch
Every 90 sec

B. Three Cycles
AMRAP in 4 min
5 Single Arm Devil’s Press, ea arm, 35/25#
10 Cal Assault Bike
20 Box Jump, Step Down, 24/20″

Rest 2 min between AMRAPs

Fitness

A. AMRAP in 9 min:
5 Dumbbell Power Snatch, 25/15#
10 PVC Pipe Overhead Squats
15 Glute Bridges, 25/15#

B. Three Cycles
AMRAP in 4 min
10 Burpees
10 Cal Assault Bike
20 Step Ups, 20/16″

Rest 2 min between AMRAPs

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