Base
A1. Sumo Deadlifts 4×[email protected]; 1mins
A2. Seated DB Press* 4×[email protected]; 3mins
*sit in L-Sit on ground
B. AMRAPx8mins
12 DB Snatch (total)
6 SA OH DB Reverse Lunges/arm
12 Reverse Crunches (use DB as anchor)
200m Run
rest 1min
C. AMRAPx8mins
5 Pull Ups or Jumping Pull Ups
10 Push Ups
15 Air Squats
Climb
A. Every 3mins, complete:
1 Power Clean + 2 Split Jerks
x5
B. AMRAPx5mins
5 Pull Ups
10 Push Ups
15 Air Squats
2 [email protected]/105#
rest 1min
x3
*continue from where you finish each set so you have 1 score at the end.
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