A) Every 2:00 for 12:00 (6 sets)
100m Run
50 Double Unders
Max Devils Press (22.5/15kg DBs) in remaining time
*Score is total Devils Presses
B) In a 6:00 window..
Starting with an empty barbell, establish a 3RM Thurster off the deck.
1. Strength Bench Press 10:00 to find a 1RM then, 1 Max set at 70% of that 1RM 2. Fitness For Time: (15:00 Cap) 100 Double unders 50 Wall balls (9/6kg) 25 Hand release push-ups 50 Wall balls (9/6kg) 1
1. Weightlifting Clean & Jerk EMOM 6:00 4-4-4-2-2-2 (gradually build in weight with drop and reset style reps) Then, E2MOM 6:00 1-1-1 (heavy singles) 2. Fitness AMRAP 15:00 10 Front Squat (50/35kg) 10