10 May, 2020
AHW 5.10.20
Metcon (Time)
AQAP complete 16 rounds of Single Arm Dumbbell DT
12 DB Deadlifts (50/35)
9 DB Hang Cleans
6 DB Push Press
12 DB Deadlifts (50/35)
9 DB Hang Cleans
6 DB Push Press
2 min Shuttle Run
1 min/side Hip & Knee Thoracic External Rotations
1 min Spiderman Lunges
1 min Bent over to Bottom Squat
1 min Banded Hip Thrusts
1 min Banded Goblet Squats (T33X1)
1 min Banded Pull Apart
1 min Barbell Strict Press
1 min Barbell Push Press
AMRAP x 10 mins:
5 Hang Power Cleans (155/105 - 115/80 - 75/55)
7 C2B Pull Ups / Pull Ups
9 Box Jumps (30/24)
12-10-8-6 Strict or Push Press
(rest 2 mins between sets)
Complete 3 sets at a moderate pace of:
1200m Row
Rest 2 mins 30 secs
800m Row
Rest 2 mins
400m Row
Rest 90 secs
Complete 200m run every time you drop the DB
Start with a 200m Run