18.08.03 - Bring a Friend Friday! - South Loop Strength & Conditioning

18.08.03 – Bring a Friend Friday!

FITNESS
7 min AMRAP @ 85%:
10 DB hang power clean
10 DB front rack reverse lunges
5 lateral burpees over the DBs
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
30 wall balls
20 lateral hurdle hops
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
10 DB hang power clean
10 DB front rack reverse lunges
5 lateral burpees over the DBs

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.
-Choose a heavier weight than you normally do for the wall balls in the second AMRAP.

Record total reps completed on each AMRAP.

PERFORMANCE
7 min AMRAP @ 85%:
10 DB hang power clean (50/hand – 35/hand)
10 DB front rack reverse lunges (50/hand – 35/hand)
5 lateral burpees over the DBs
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
30 wall balls (30 to 10’ – 20 to 9’)
50 double-unders
+
(Rest 5 min)
+
7 min AMRAP @ 85%:
10 DB hang power clean (50/hand – 35/hand)
10 DB front rack reverse lunges (50/hand – 35/hand)
5 lateral burpees over the DBs

Record total reps completed on each AMRAP.

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