Back to normal timetable. 7am class
“Dylan’s Deadly yet Delicious Double D’s”
A) 9:00 AMRAP:
15-12-9-6
Double DB Step Over (22.5/15kg - 24”/20”)
Devils Press (22.5/15kg)
If/when complete, max handstand walk in remaining time.
Rest 2:00
B) For Time: (9:00 Cap)
6-9-12-15
Double DB Hang Snatch (22.5/15kg)
Double DB Front Squat (22.5/15kg)
"WTF FRIDAYS" 1. Strength Push Press Every 2:00 for 12:00 (6 sets) 12-9-6-3-3-3 (Build in weight along the way) 2. Fitness For Time: (20:00 Cap) 100 Burpee Pull-ups
1. Fitness AMRAP 12:00 8 Thrusters (40/30kg) 40 Double Unders 8 Hand Release Pushups (RX+ = HSPU) 2. Strength Back Rack Lunges Every 1:30 for 12:00 (8 sets) 8 Back Rack Alt. Reverse Lunges (4/leg - of
1. Strength Power Snatch + Overhead Squats In 10:00, complete: 9 Reps @ 70% 6 Reps @ 80% 3 Reps @ 90+% 2. Fitness 3 x 4:00 AMRAP 400/350m C2 Machine (one of each, rotate in order, double on bike) 20 C