3 RM Dumbbell Snatch
(Alternate arms between each rep so there will be 6 total reps)
8 min AMRAP
10 pull ups
10 Swings (55/35)
0 to 3 min
Perform 2 rounds of
3 Overhead Squats (115/85)
5 Burpees
3 to 6 min
2 rounds of
6 OHS
5 Burpees
6 to 9 min
9 OHS
5 Burpees
9 to 12 min
12 OHS
5 Burpees
Goal is to finish both rounds within the 3 min time frame. If completed on time, add three reps to the OHS. Continue until the total reps are no longer able to be completed
Core finisher:100 wipers
Scooter
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round.
