FITNESS
7 min AMRAP @ 85%:
12 box jumps, step down
9 ball slams
6 DB thrusters
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
6 Turkish get-ups, alternating
6 vertical ring rows
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
12 box jumps, step down
9 DB shoulder-to-overhead
6 DB hang power cleans
Training notes:
-The first and third AMRAPs will be much higher turnover and should result in you getting much more “out of breath.” The middle AMRAP is more of a grind – pace such that you can maintain high effort on the first and third pieces but still grind on the middle one.
-Use the same DB weight for each piece.
Record total reps completed on each AMRAP.
PERFORMANCE
7 min AMRAP @ 85%:
12 box jumps, step down (24”/20”)
9 toes-to-bar
6 thrusters (95/65)
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
10 Turkish get-ups, alternating (53/35)
3 rope climbs
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
12 box jumps, step down (24”/20”)
9 shoulder-to-overhead (95/65)
6 power cleans (95/65)
Training notes:
-The first and third AMRAPs will be much higher turnover and should result in you getting much more “out of breath.” The middle AMRAP is more of a grind – pace such that you can maintain high effort on the first and third pieces but still grind on the middle one.
Record total reps completed on each AMRAP.
