AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
1. Squat Snatch
On the Minute x 9 (3 Rounds)
Minute 1 – 3 Repetitions @ 70%
Minute 2 – 2 Repetitions @ 75%
Minute 3 – 1 Repetition @ 80%
2. Deficit Snatch Deadlift
6×2 @ 85%
3. Overhead Squat
7×1 Pause Overhead Squat
*10 Second Pause in Bottom
4. Conditioning
AMRAP 3:
21/15 Calorie Row
21 Burpee Box Jump Overs (24/20)
Max Overhead Squats (135/95)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Burpee Box Jump Overs (24/20)
Max Overhead Squats (155/105)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Burpee Box Jump Overs (24/20)
Max Overhead Squats (185/135)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Burpee Box Jump Overs (24/20)
Max Overhead Squats (205/145)
5. Odd Object Conditioning
On the Minute x 10 (5 Rounds):
Odd – 8 Dumbbell Snatches (100/70)
Even – Max Calorie Ski Erg
