2 sections AMRAP and a METCON for time.
Amrap - #95/65 +115/75
16 min
Barbell complex
6 Bent over rows
6 cleans
4 front squats
4 jerks
25/50 Jump rope
——
8-rounds for time #50/35 single DB
20 min time cap*
10 alt DB snatch
10 Goblet squats
10 bicep curls -done with single DB- hold each side of DB
10 low squat swings
10 push ups
after 8 rounds
cashout - run curb and back
Goal is to keep a steady pace. Conditioning, we are looking for a steady pace that you can hit all reps unbroken. Row/bike pace should be similar to EMOMS. Look to hold or increase that across all rou
Timer 8.3 full body burner 40:20 1st and 2nd lap - 2 sets 3rd Lap - 1 Set :Burner Water break between 1st and 2nd lap. No water break between 2nd and 3rd. Circling the room -Mixture of upper body, low
2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re
