Warm-Up
A) 2 Rounds:
200m Run
200m Row
10 Russian Swings, 53#/35#
10 Step-Ups, 24”/20”
B) 3 Rounds:
2 Box Jumps, 20”/20”
4 Dumbbell Snatches
2 Box Jumps, 20”/20”
8 Kettlebell Swings
Workout
12 min clock:
1 Mile Run
AMRAP:
4 Box Jumps 24”/20”
8 Power Snatches, 75#/55#
– 2 min rest
12 min clock:
1600m Row
AMRAP:
4 Burpees
8 Kettlebell Swings, 53#/35#
– 2 min rest
6 min clock:
800m Run
AMRAP:
4 Box Jumps 24”/20”
8 Power Snatches, 75#/55#
– 2 min rest
6 min clock:
800m Row
AMRAP:
4 Burpees
8 Kettlebell Swings, 53#/35#
RX: as is
RX+: 70#/53#
Workout Tip
AX: for masters athletes or novice athletes that want to move and have fun.
RX: most athletes that have training experience and want a little push!
RX+: competitive athletes that want a little more dose of the good stuff.
For each timed part, you should have at least 3 minutes in the AMRAP section. Scale distance as needed.
Make sure your weights are light enough to complete in unbroken sets in the AMRAP sections.