Wednesday 3.6.20

AMRAP 9

Each round cash in with 100ft shuttle sprint then

3 rounds

3 power clean

5 box-facing burpee box jump-overs

*rest 30 seconds after each completed run + 3 rounds

**sprint each effort

Rest 1 minute

AMRAP 9

Each round cash in with 100ft shuttle sprint then

3 rounds

5 thrusters

5 bar/dumbbell-facing burpees over the bar/dumbbells

*rest 30 seconds after each completed run + 3 rounds

**sprint each round

3 sets

A1. Dumbbell side bends

20 reps per side

Rest 30 seconds

A2. Double dumbbell overhead walk

100’

Rest 30 seconds

A3. Windscreen wipers

10 reps per side

Rest 1 minute between sets

Side plank reach through

3 sets of 10 reps per side

https://www.youtube.com/watch?v=UcDI64LqcsI

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