FREDAGSFYS! In team of 2.
Dela upp gruppen i två och börja med varsin AMRAP. 5 min mellan AMRAP för vila/rengöring.
AMRAP20
12 RFT
“You go, I go”
8 wallballs
6 deadlift 80/60 kg
4 HSPU
2 power clean
Then:
AMRAP remaining time:
Lateral burpees over bar
Vila/rengöring 5 min.
AMRAP20
8 RFT
“You go, I go”
2 x (4 DB snatch + 4 DB OHS) One round/arm
8 box jump
Then:
1-2-3-4-5-6-7-8-9-10
Double DB hang squat clean, 22,5/15 kg
Burpee
Both do 1, 2, 3 etc.
Then:
AMRAP remaining time:
Box jump over
Outdoor Edition
12 RFT
“You go, I go”
6 KB swing to goblet squat 24/16 kg
6 KB deadlift
6 push up
6 KB clean
Then:
AMRAP remaining time:
Lateral burpees over KB
Vila/rengöring 5 min
AMRAP20
8 RFT
“You go, I go”
2 x (4 DB snatch + 4 DB OHS) One round/arm
8 box jump
Then:
1-2-3-4-5-6-7-8-9-10
Double DB hang squat clean, 22,5/15 kg
Burpee
Both do 1, 2, 3 etc.
Then:
AMRAP remaining time:
Box jump over
