Wednesday 19th Septmeber 2018

A) 2 Rounds (all Three 3min AMRAPS then start from top again):

3min AMRAP-

6 Double kb hang power clean + jerks – up to 24/16kg

6 Double kb front squats

6 Double kb front rack alt lunges

 -90 sec rest-

3min AMRAP-

9 Pull ups

9 Ring dips

9 Hr press ups

 -90 sec rest-

3min AMRAP-

Cal row

-90 sec rest-

B) 3 Rounds (not for time):

6 Close grip bench press

10 Pendlay rows

60 Sec hollow body