Friday 10th April 2020

A. 10 min AMRAP

  • 10 Ground to Front Rack
  • 100m Sprint (10 x 10 shuttles or 10 cal or 10 up/downs)
  • 10 Vsits
  • 100m Sprint

3 min rest in between

 B. 10 minute AMRAP

  • 10 Ground to overhead
  • 100m Sprint (10 x 10 Shuttles or 10 cal)
  • 10 Ring Dips (Box Dips or Push-ups)
  • 100m Sprint

 

Ground to Hips/Front Racks – Power Clean with bar, Alternating KB Swings, Alternating Hang Power Clean with DB, Sumo Deadlift High Pull with KB/DB or Plate  

 Ground to overhead with bar (Power clean & Jerk or snatch), Ground to Overhead with Plate, DB or KB Alternating Clean & Jerk (10 total – 5 each side)

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