Thursday
COACHES WARM UP
MONOSTRUCTUAL GOAT
5 minutes to find:
Max unbroken set of Double Unders
WOD
0:00 - 15:00min
5 Bench Press' @ 50%/55%/60%/75%
3 Bench Press' @ 85%
A.M.R.A.P Bench Press' @ 95%
15:00 - 35:00min
AMRAP 4:
3 Rounds:
12 Power Snatch (40/30kg) (Your coach will help you with a scaled option)
9 Overhead Squats (40/30kg)
Time remaining: Max Calories OR Double Unders
Rest 4:00
AMRAP 4:
2 Rounds:
12 Power Snatches (50/35kg)
9 Overhead Squats (50/35kg)
Time remaining: Max Calories OR Double Unders
Rest 4:00
AMRAP 4
1 Round:
12 Power Snatches (60/40kg)
9 Overhead Squats (60/40kg)
Time remaining: Max Calories OR Double Unders
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