20 MIN AMRAP OF: 60 DOUBLE-UNDER 15 BURPEE OVER DUMBBELL 30 DB HANG CLEAN & JERK (ALT. 22,5/15KG)
Author: The Black Book
“FRIENDLY FRAN” 3 ROUNDS: 21 THRUSTER 50/35KG 21 CHEST TO BAR PULL-UP
“MCGHEE” AMRAP IN 30 MINUTES 5 DEADLIFTS 125/85KG 13 PUSH-UPS 9 BOX JUMPS 60/50CM Compare your score.
PARTNER WORKOUT, FOR TIME: 30-24-18-12 STRICT PULL-UP STRICT RING DIP THRUSTER 50/35KG SPLIT REPETITIONS AS DESIRED.
EVERY MINUTE ON THE MINUTE FOR 15 MINUTES: 1-5 3 CLEAN & JERK AT 30%1RM CLEAN & JERK 6-10 2 CLEAN & JERK AT 50% 1RM CLEAN & JERK 11-15 1 CLEAN & JERK...
5 ROUNDS: 2 MINUTE ROWING FOR CALORIES 2 MINUTES TO PERFORM 5 REPS FRONT SQUAT
BENCH PRESS 8-8-5-5-3-3 6 SETS OF: 8 + 8 DUMBBELL ROWS AT AHAFA 8 LYING DUMBBELL TRICEPS EXTENSIONS AT AHAFA
3 ROUNDS FOR TIME: 100 DOUBLE-UNDER 10 SQUAT SNATCH 60/40KG
FOR TIME: 50 SKI ERG 50 SUMODEADLIFT HIGH-PULL 40/30KG 50 WALLBALL 20/14LBS 50 BURPEE 50 TOES TO BAR 50 DB BOX STEP-UP 22,5/15, 60/50CM
“DT” FIVE ROUNDS FOR TIME OF: 12 DEADLIFT 70/50 9 HANG POWER CLEAN 70/50 6 PUSH JERK 70/50 COMPARE YOUR SCORE
