Hollow body 'bring sally up'
8 min Amrap
2-4-6-8-10-12 . . . .
Push Press (#60/40)
Front Rack Lunges (#60/40)
- Everytime the bar is dropped perform 6 Burpees.
5x10 GHD Back ext'
Weighted Pullups 5-5-5-5-5
KB Swings (#24/16)
Walking Lunges w/plate (#20/10)
A. 20 min:
Build a heavy High hang snatch
When you fail, switch to hang snatch.
When you fail, switch to full snatch.
Chest to Bar Pull-Ups
*50 Double Unders after each completed round.
In 4 min:
Run 400m w/plate (#20/15)
Row for max calories in remaining time of the 4min
*Go ALL-OUT every round. Score is total cal rowed