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Sat 11th July




WARM UP


  • Run 400m into...

AMRAP x 3 MINUTES

  • 10 Air Squats

  • 7 DB Upright Rows

  • 5 Push-ups

(No Measure)


STRENGTH


4 SETS ON A 12:00 CLOCK

  • 3 Position Squat Clean*

*1 Rep = 1 Full + 1 Low Hang + 1 High Hang Clean

(Score is Weight)



WORKOUT


AMRAP x 16 MINUTES

  • 6 Walking Lunges

  • 4 V-ups

  • 2 DB Thrusters

*Every round, the Walking Lunges go up by 6 reps, the V-Ups go up by 4 reps, and the DB Thrusters go up by 2 reps. R1 = 6-4-2 / R2 = 12-8-4 / R3 = 18-12-6...and so on...

(Score is Rounds + Reps)





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