4-4 minute AMRAPS


Published June 15, 2017


PreWod

PVC, 10 Burpees, 200m run/row, 10 medball cleans, 20 air squats. (2 rounds)

Movements

Press exotic rep sceme

3-2-1

Push Press exotic rep sceme

3-2-1

Push Jerk exotic rep sceme

3-2-1

MetCons

The Hateful Eight

1) 8 powerclean/ cal row(10/8)
2) 8 deadlifts/20 sit ups
3) 8 push press/10 box jumps
4) 8 KB swings/10 pull ups or 2 rope climbs

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