What’s up everyone! Here’s the workout for Wednesday July 30 2014
Tier 1
10 x 2 Deadlift
Pick a challenge weight, use the same weight for all of your work sets and then…
AMRAP – 4 Minutes
3 KB Sumo Deadlift High Pull (44/30)
3 Goblet Squats
(rest 1 minute)
AMRAP – 4 Minutes
3 Goblet Squats
10 Jump Rope Singles
(rest 1 minute)
AMRAP – 4 Minutes
10 Jump Rope Singles
3 Kettlebell Swings (44/30)
Tier 2
10 x 2 Snatch Grip Deadlift
Start at 50% of your 1rm Deadlift and add 5-10# for each double and then…
AMRAP – 4 Minutes
3 Hang Power Snatch (95/65)
3 Overhead Squats
(rest 1 minute)
AMRAP – 4 Minutes
3 Overhead Squats
20 Bar Lateral Jumps
(rest 1 minute)
AMRAP – 4 Minutes
20 Bar Lateral Jumps
3 Kettlebell Swings (53/35)
Tier 3
10 x 2 Snatch Grip Deadlift
Start at 50% of your 1rm Deadlift and add 5-10# for each double and then…
AMRAP – 4 Minutes
3 Hang Power Snatch (135/95)
3 Overhead Squats
(rest 1 minute)
AMRAP – 4 Minutes
3 Overhead Squats
30 Double Unders
(rest 1 minute)
AMRAP – 4 Minutes
30 Double Unders
3 Kettlebell Swings (53/35)
Score is total rounds/reps per AMRAP. You will record three scores.