7.1.25
12 min AMRAP 400m Run -rest 1 min between runs-
3 RFT 24 Alt. DB Snatch (50/35) 12 Lat. DB Step-Up/Overs (20″, 50/35) 24 Alt. DB Cleans (50/35) 12 Lat. DB Step-Up/Overs (20″, 50/35)
For Total Reps 10 min AMRAP 15 Wall Balls (20/14) 9 Power Cleans (135/95) -2 min rest- 8 min AMRAP 9 Wall Balls (20/14) 6 Hang Power Cleans (95/65) -2 min rest- 6 min AMRAP 15 Air Squats 9 KBS (53/35)
Each Section for Time 0-7:00 21-15-9 Front Squat (115/75) Burpees Over Bar 7:00-15:00 4x 200m Run *rest 1 min after each run **score time for each 200m run
5 Rounds for Reps 1 min Max Cal Machine 1 min Alt. DB Hang Clean & Jerk (50/35) 1 min Rest *score total reps of DB Hang C&J