3 Rounds
3 Minutes on / 1 Minute off
20 Wall Balls
20 Alternating Hang DB Snatch
10 Burpees
*Pick up where you left off each working round
3 Rounds
2 Minutes on / 2 Minutes off
10 Wall Balls
10 Alternating DB Snatch
5 Burpees
*Pick up where you left off each working round
*Record two separate AMRAP scores
__________________________________
Make sure you understand the time domains here and note the change in volume-per-round. We want as much work as possible with minimal transitions times knowing you have allotted time to rest up.
__________________________________
SUGGESTED WARM UP
- 5 Toe touches (round back) + 5 press ups – 2x
- 10 Laying down lateral leg raises – R and L
- Stretch and mobilize hips/low back
- 5 Wall Balls + 5 DB High Pulls (R and L) – 2x
- EMOM 3: 4 Wall Balls + 4 DB Snatch + 2 Burpees