“Running Clock”
0 – 5mins:
AMRAP-
10 Power snatches @L1=25kg/15kg – L2=30kg/20kg – L3=35kg/25kg
10 Hr press ups
5 – 15mins:
Find heaviest complex-
Power snatch + hang squat snatch + overhead squat (scale to cleans + front squat)
15 – 22mins:
AMRAP-
5 Overhead squats @L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg
7 Lateral burpees
9 T2b
22 – 25mins:
-Rest-
25 – 33mins:
AMRAP-
30 Wall balls
15 Kb swings @L1=24kg/16kg – L2=28kg/20kg – L3=32kg/24kg
33 – 35mins:
-Rest-
35 – 38mins:
AMRAP:
Shoulder to overhead @L1=40kg/28kg – L2=60kg/43kg – L3=80kg/56kg
-every drop/lowered below shoulder (includes back rack)=2 front squats-
