3 min On 90 sec off for 4 cycle
200m run
20 KBS 2/1.5/1.5/1
AMRAP Burpee MU
Score is Burpee MU on every round
Weightlifting Program Week 2 Day 1
A: 1 snatch dead lift + 1 full snatch + OHS
Go up on coach's discretion
B: Clean pull + full clean + 1 jerk
Go up on coach's discretion
C: Back Squats: 4X3 at 70% 3X4 at 80%
For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell