AMRAP in 4 min:
7 Power cleans 115/83,
7 Bar-over burpees
Rest 3 min
AMRAP in 4 min:
7 Box jumps 30″,
2 Rope Climbs
Rest 3 min
AMRAP in 4 min:
7 KB swings 24/16,
7 Wall-balls 20/14
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
A Kilo website. All rights reserved.
