“Running Clock”
-0-5mins-
AMRAP:
5 Burpees
10 Kb swings – up to 24/16kg
15 Air squats
-5-12mins-
Build to a heavy or max 6 rep front squat (from floor)
-12-14mins-
REST
-14-21mins-
AMRAP:
3 Muscle ups or burpee pull ups
6 Deadlifts @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg
3 Thrusters
-21-28mins-
Build to a heavy or max 4 rep shoulder to overhead (from floor)
-28-30mins-
REST
-30-35mins-
AMRAP:
6 Single kb snatches (broken up however)
9 T2b
12 Goblet alt lunges
