Day after Day
In Teams of 3!
3 (4-min AMRAPS) <12-Mins>
Teams of 3 will decide where they would like to start and rotate through the 3 AMRAPS
Goal= Accumulate as many Rounds and reps within the 4-mins across the 3
1.) 0:00-4:00- 5 Dball Cleans (or 15 Slam Balls) (+) 5 Burpees
2.) 4:01-8:00- 5 Snatches (+) 5 Push-ups
3.) 8:01-12:00- 5 American KBS (+) 5 Box Jump Overs
L1: 150/100, 115/85, Black/Blue, 24”/20”
L2: 120/80, 95/65, Blue/Red, 24”/20”
L3: 35/25, 75/55, Red/Orange, 24”20” Step-overs allowed
L4: 25/15, DB Snatches, Orange/Yellow, 20”/17” Step-overs
(3-min Rest)
<AMRAP in 30-mins>
Teams of 3 can rotate however just get the work done 🙂
100 Cals on the bike
400 meter Med-ball Run (1-person carries the ball/switch however)
60 Wall-balls
30 Power Cleans
L1: 20/14, 155/105
L2: 20/14, 135/95
L3 14/10, 95/65
L4: 10/6, DB Cleans