AMRAP in 20 minutes0:00-4:00:25 Toes-to-Bars50 Double Unders15 Squat Cleans (135/85 lb)If completed before 4:00, then until 8:00:25 Toes-to-Bars50 Double Unders13 Squat Cleans (185/115 lb)If completed before 8:00, then until 12:00:25 Toes-to-Bars50 Double Unders11 Squat Cleans (225/145 lb)If completed before 12:00, then until 16:00:25 Toes-to-Bars50 Double Unders9 Squat Cleans (275/175 lb)If completed before 16:00, then until […]
AMRAP in 20 minutes 0:00-4:00: 25 Toes-to-Bars 50 Double Unders 15 Squat Cleans (135/85 lb) If completed before 4:00, then until 8:00: 25 Toes-to-Bars 50 Double Unders 13 Squat Cleans (185/115 lb) If completed before 8:00, then until 12:00: 25 Toes-to-Bars 50 Double Unders 11 Squat Cleans (225/145 lb) If completed before 12:00, then until 16:00: 25 Toes-to-Bars 50 Double Unders 9 Squat Cleans (275/175 lb) If completed before 16:00, then until 20:00: 25 Toes-to-Bars 50 Double Unders 7 Squat Cleans (315/205 lb)
Dumbbell deadlift 10 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 8 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 6 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 4 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 2 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Cycle two minutes at high resistance
Cycle two minutes at high RPM
Cycle two minutes at high resistance
Notes:
Increase the deadlift weight each set.
Maintain perfect form or you'll cripple yourself.
Cycle effort is all out; this is not a cruise.
On the bar-toe touch, move in slow motion, i.e, no swing at all.