STREGTH/TECHNIQUE

dual KB/DB DL:

3-3-3-3-3 reps

add weight every set, find your heaviest 3 reps of the day.


dual KB/DB hang p.clean

3-3-3-3-3 reps

add weight every set, find your heaviest 3 reps of the day.

dual KB/DB push press

3-3-3-3-3 reps

add weight every set, find your heaviest 3 reps of the day.

METCON
AMRAP IN 7 MIN:

1-2-3-4-5-6-7… Ect'
dual KB/DB devil's press
burpee box jump

REST 2 MIN

AMRAP IN 7 MIN:

1-2-3-4-5-6-7… Ect'
dual KB/DB devil's press
burpee box jump

GOAL is to repeat or surpass the score of the first AMRAP.

RX dual KB weight= 2x 24/16 kg
RX dual DB weight= 2x 22.5/15 kg