Workout
A) Skill work:
2 mins – rope climbs
2 mins – Double unders or Triple unders if you have doubles sussed
2 min AMRAP – 6 ring dips + 12 press ups
– Rest 2 mins –
x2 Rounds
B) 3 min AMRAP:
4 Chin ups
6 Box jumps @24inch/20inch
12 Wall balls @9kg/6kg
– Rest 2 mins –
x3 Rounds
*Move fast, rest as little as possible between movements. Think of the
2 minute rest after, PUSH HARD*
C) After the last round of B) rest 3 minutes then complete:
3 rounds of-
5 TNG clean and jerks @50kg/25kg
10 Air squats
*A little finisher. You will be hurting from B) but switch off and just go, give it everything,
it wont last long*
