AMRAP in 30 seconds hang snatch at 65%. rest 3 minutes X 4 rounds.
B: AMRAP Front squats in 30 seconds at 65% rest 3 minutes x 4 rounds.
C: Dips 4x8 at weight (70%).
D: Plank hold 3 minutes.
AMRAP in 30 seconds hang snatch at 65%. rest 3 minutes X 4 rounds.
B: AMRAP Front squats in 30 seconds at 65% rest 3 minutes x 4 rounds.
C: Dips 4x8 at weight (70%).
D: Plank hold 3 minutes.
8 mins on, 3 mins off x 3 rounds
Always start with a 500m run then with the remaining time
AMRAP
5 Wall Walks
10 BM
15 KBS at 24kgs/16kgs
20 Box Jump Overs 24"/20"
*Score each round separately for total reps.