Fredagsfys!

In team of 2. Dela gruppen i två och börja med varsin AMRAP. Rengör och byt utrustning/plats mellan AMRAPs.

AMRAP20

“You go, I go”

8 RFT
2 x (4 DB thrusters + 4 DB frontrack reverse lunge) one per arm 22,5/15 kg
4 burpees over DB

AMRAP remaining time:
15/12 cal row
12 toes to bar
12 wallballs

5 min rengöring/byte av utrustning

AMRAP20

A. For time:
20 power snatch 60/40 kg
40 sync air squat
20 front squat 60/40 kg
40 sync airsquat
20 push jerk 60/40 kg
40 sync air squat
20 clusters 60/40 kg

B. 6 min to find 1 RM each of:
1 power clean + 1 hang power clean

C. AMRAP remaining time: “You go, I go”
5 deadlift
5 lateral burpees over bar

Outdoor Edition

AMRAP40

A. 8 RFT, “You go, I go”
2 x (4 DB thrusters + 4 DB frontrack reverse lunge) one per arm 22,5/15 kg
4 burpees over DB

B. 6 RFT, “You go, I go”
100 m run
12 sit ups
12 wallball clean

C. For time:
20 KB snatch 24/16 kg
40 sync air squat
40 KB goblet squat 24/16 kg
40 sync airsquat
60 KB push jerk 24/16 kg 
40 sync air squat 

D. AMRAP remaining time: “You go, I go”
15 am. KB swing
5 lateral burpees over KB