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mercoledi 07/10/2020

  • six rounds for reps of:
  • 30 seconds of chest-to-bar pull-up
  • Rest 30 seconds
  • 30 seconds of double under
  • Rest 30 seconds

     

  • For time:
  • 30 one-arm dumbbell
  • Clean & jerk
  • (switch after five reps)
  • 30 dumbbell box step-over
  • 30 one-arm dumbbell thruster
  • (switch aftrer five reps)
  • 30 dumbbell snatch (alt. Arms)
  • Time cap: 9 minutes
  • Women: 15 kg DB
  • Men: 22,5 kg DB

     

  • Cash-out:
  • Amrap in 5 minutes:
  • Max bar hang hold
  • Perform 5 burpees every time
  • You lose grip