Turkish Get Ups Skill Focus working towards 1 RM
(1 RM is both arms being able to complete the movement)
12 min AMRAP
2 Squat Cleans (115/75)
2 Pull Ups
4 Squat Cleans
4 Pull Ups
6 Squat Cleans
6 Pull Ups
and so on…
7 min to complete
50 Wall Balls
50 Hollow Rocks
50 Wall Balls
rest 3 min
7 min to complete
40 HR Push Ups
50 Hollow Rocks
40 HR Push Ups
rest 3 min
7 min to complete
30 Box Jumps
50 Hollow Rocks
30 Box Jumps
Metcon (AMRAP – Rounds and Reps)
25 min AMRAP
50 DU
40 Swings (55/35)
30 Box Jumps
20 One Arm Alternating DB Snatch
10 Ring Dips
