2 minutes on 60 seconds off
x 4 rounds
30 DB snatch 50/35
10 Burpee BJO 24/20"
AMRAP WBs
Rest 4 mins
90 sec ons 90 sec off
x6
20 OH Lunges 50/35
20 BJO 24"/20"
AMRAP WBS
2 minutes on 60 seconds off
x 4 rounds
30 DB snatch 50/35
10 Burpee BJO 24/20"
AMRAP WBs
Rest 4 mins
90 sec ons 90 sec off
x6
20 OH Lunges 50/35
20 BJO 24"/20"
AMRAP WBS
Part A: 9 MIn EMOM
1. 40 sec plank hold
2. 20 star fish
3. 20 sec L-sit-hold (rings or parallettes)
Part B: "Open 15.5"
27-21-15-9 of
Row Cals and thrusters at 95/65
*4x world champion Matt Fraser did this in 5:19!