2 Rounds
:30 R-Arm Hang DB Snatch
:30 Lateral Hops Over DB
:30 L-Arm Hang DB Snatch
:30 DB Goblet Squats
Rest as needed
GET STRONG
Overhead Squat
In 12:00 Establish a Heavy Double
GET FIT
3x AMRAP 3 / 3:00 Rest
21 Overhead Squat 95/65
21 Pull Ups
Max Calorie Row in remaining time
COMPETITORS EXTRA
AMRAP 10
100m Run
1 Set of Dips
(Add a vest if you are confident in your Dips)
COACHES NOTE:
Transitions will play a crucial part in how much time athletes have on the Row/Bike. If they're taking extended transition times early on, consider having them go down in weight to maintain the intensity. The work/rest has been made equal to allow athletes to share equipment if need be...
ATHLETES NOTE:
If you're going to break one of the movements, Pull Ups are the easiest to stop and start again quickly. Once you pick up the OHS bar try to complete the entire set.
Bodybuilding Workout:
(Friday): Shoulder & Biceps
2-Way Super-set of:
- Seated DB Shoulder Press (3 x 8-12)
- Barbell Curl (3 x 8-12 reps)
- Alternating DB Front Raise (3 x 8-12 reps per arm)
- Alternating Incline DB Biceps Curl (3 x 8-12 reps per arm)
- DB Lateral Raise (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)