Monday 23rd March 2015

Workout Of the Day

a) 15 minutes to find your max weight for a complex of:

2 hang power cleans
1 hang clean

b) 12 minute AMRAP:

9 thrusters (bar weight starting at 40kg/25kg)
9 burpee over the box (24"/20")
6 thrusters 
6 burpee over the box 
3 thrusters
3 burpee over the box

Add 5kg/2.5kg to the bar after each full set through.

 

Extra credit:

10 minute AMRAP:

2 Dumbbell snatch (25kg/17.5kg)
2 ring rows

(increase by 2 reps each set)

4 Dumbbell snatch (25kg/17.5kg)
4 ring rows
6 Dumbbell snatch (25kg/17.5kg)

6 ring rows
8 Dumbbell snatch (25kg/17.5kg)

8 ring rows
... etc ...