COACHES WARM UP
MONOSTRUCTUAL GOAT
5 minutes to find:
Max unbroken set of Double Unders
WOD
0:00 - 15:00min
5 Bench Press' @ 50%/55%/60%/75%
3 Bench Press' @ 85%
A.M.R.A.P Bench Press' @ 95%
15:00 - 35:00min AMRAP 4: 3 Rounds: 12 Power Snatch (40/30kg) (Your coach will help you with a scaled option) 9 Overhead Squats (40/30kg) Time remaining: Max Calories OR Double Unders Rest 4:00
AMRAP 4: 2 Rounds: 12 Power Snatches (50/35kg) 9 Overhead Squats (50/35kg) Time remaining: Max Calories OR Double Unders Rest 4:00
AMRAP 4 1 Round: 12 Power Snatches (60/40kg) 9 Overhead Squats (60/40kg) Time remaining: Max Calories OR Double Unders