Fitness
12 min AMRAP @ 85%:
15 DB hang power cleans
12 wall balls
9 burpees
+
(Rest 5 min)
+
12 min AMRAP @ 85%:
9 ball slams
12 box jumps, step down
15 DB shoulder-to-overhead
Training notes:
-This is a progression from 7 minute intervals last week. Your overall pace will likely have to slow down to maintain consistency for 12 minutes relative to 7 minutes.
-Weights should be something you can do unbroken for your first few sets.
Performance
12 min AMRAP @ 85%:
15 power snatches (75/55)
12 wall balls (20 to 10’/14 to 9’)
9 burpees, 6” target
+
(Rest 5 min)
+
12 min AMRAP @ 85%:
9 toes-to-bar
12 box jumps, step down (24”/20”)
15 shoulder-to-overhead (95/65)
Training notes:
-This is a progression from 7 minute intervals last week. Your overall pace will likely have to slow down to maintain consistency for 12 minutes relative to 7 minutes.
-Control your pace by adjusting cycle time on exercises or taking longer in between your sets.
