A1) 1 x Hang Power Clean + 1 x Power Clean + 1 x Clean
A2) 30 Double Under's OR 1/2 Gasser
(B) With a clock set to 15 minutes
From 0-5 minutes
1) Run 800m
From 5-12 minutes
AMRAP Of
8 x Weighted Step Ups to 24/20 Box: 15/10kg
10 x DB - STO: 15/10kg
8 x Weighted Step Ups to 24/20 Box: 15/10kg
10 x DB - STO: 15/10kg
Run 200m
From 12-15 minutes
Move at 75% intensity
Run-Jog-Crawl or any variation thereof, just don't get above your estimated 75% threshold. Practice on how to get your heart rate considerably lower by the 15min mark than it was at the 12min mark.
A1) 25kg, 30kg
ReplyDeleteA2) double-unders
B) 3:43min
20 Box
10kg DB (then 7kg after 1st round)
2 Rounds
Completed 14:2
ReplyDeleteA1) 70, 70, 75, 80, 80
ReplyDeleteA2) Double Unders - 30UB, 30UB, 14/16, 17/13, 15/11/4
B) 800m 3:32, 1 Round + 8SU, 10S2O, 8SU, 5S2O
Approx. 400m @ 75%
AMRAP was tougher than first thought!
A) 70,75,80,80,80
ReplyDeleteA2) DU's
B) 3:29
2 rounds RX