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In Teams of Two (Season End Workout)

8min AMRAP (You Go / I Go)

50 Double Unders / 75 Single Unders

15 Wallballs (9/6)

5 Burpee Box Jump Overs

- 3min Rest


8min Interval (40sec on / 20 sec off)

Synchro American Kettlebell Swings (24/16)

- 3min Rest


15-12-9-12-15 (Split as ever you want) (8min TC)

Cal Row

Double Dumbell Devil Press (22.5 / 12.5)

- 3min Rest


Find your Max Clean Complex (8min TC)

4 Deadlift

3 Power Clean

2 Front Squat

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A) Warm Up / Accessory Work

B) Snatch Technique Drills (PVC)


C) 10 Rounds E60Sec of:

- 1 Snatch Grip Deadlift

- 1 Hang High Pull

- 1 Hang Power Snatch

- 1 Overhead Squat


"Every Round Weight Increasing"


D) 15-12-9

Power Snatch (42.5/25)

Pushups

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For Time (20min TC)

Part I:

5 Burpees over Bar (Buy in before you do the next number of Thrusters)

1, 2, 3, 4, 5, 6 Thrusters (60/42.5)

- 2min Rest

Part II:

200m Run (Buy in before you do the next number of Snatches)

3, 6, 9 Snatches (60/42.5)

- 2min Rest

Part III:

50 DU / 75 SU (Buy in before you do the next number of Squat Cleans)

2, 4, 6, 8 Squat Cleans (60/42.5)

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