Wed 16/01/2019

Part A

Skills development
(15 minutes)

• Overhead squat
• Dumb-bell deadlifts
• DB power cleans and shoulder-to-overheads

Part B

3 rounds @ 2 minute AMRAP’s:

AMRAP 1:
• 12 Dumb-bell Deadlift
• 9 DB power cleans
• 6 DB shoulder-to-overhead
(Aiming for 2 rounds)

Rest 15 Sec

AMRAP 2:
• Row or Erg
(Aiming for 400+ meters)

Rest 15 Sec

AMRAP 3:
• 10 Overhead squats
• 10 chest-to-bars

Rest 15 Sec

AMRAP 4:
• 10 toes-to-bar
• 12 wall-balls (9/6 kg)

1 minute rest between rounds