FITNESS
In teams of two with partners alternating rounds—
30 minute AMRAP:
12 row calories
12 KB swings
12 goblet squats
12 push-ups
Training notes:
•KB swings are overhead
•Same weight for swings and goblet squats
•Modify push-ups by elevating hands so that full range of motion is achieved.
Record total rounds completed.
PERFORMANCE
In teams of two with partners alternating rounds—
30 minute AMRAP:
15 row cals
12 deadlifts (155/105)
9 hang power cleans (155/105)
6 shoulder-to-overhead (155/105)
Training notes:
•This is basically one round of DT with row calories at the beginning.
•Partners switch after each round is completed.
•30 minutes is pretty long, so pace this so that you don’t gas completely 10 minutes in – this is the type of thing that can cause you to gas pretty early if you’re not careful.
Record total rounds completed.
