Wednesday 17 January

“Slap Happy”

AMRAP 5
Buy In: 24/18 Calorie Row or 18/12 Calorie Bike or 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

–Rest 5 Minutes–

AMRAP 5
Buy In: 24/18 Calorie Row or 18/12 Calorie Bike or 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

–Rest 5 Minutes–

AMRAP 5
Buy In: 24/18 Calorie Row or 18/12 Calorie Bike or 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

*Working 5 minute intervals today that all begin with a Buy In. The Buy In only happens once, and in the remaining time athletes will complete as many rounds and reps as possible of front squats and burpee box jump overs. The front squat weights should be something that athletes can clean from the ground and perform unbroken every time they pick up the barbell. With a short window, using a lighter weight if on the fence will get athletes a better workout as they get more work done. All sections will be scored separately.

C.E. – (Optional, to be completed on your own time)
Every 90s x 6 Rounds
15 Sumo Deadlift High Pulls (75/55) or (95/65)
Max Kipping HSPU

3 Sets
12 Romanian Deadlifts
12 Dumbbell Rows (Each Side)
40 Banded Pull-Aparts