"AMRAP IRT's"

EQUIPMENT: Barbell (ADV: 115/75, 95/65, 65/35), Wall Ball (20/14)(Rx+: Slam Ball (30/20)), KB (ADV: 70/53, INT: 53/35, BEG: 35/18)

WARM-UP:

*Active Stretch, then:

2 Rounds -

*200m Run

*20 x Grasshopper

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SET #1 (7 min.) -

5 Rounds of 1 Minute Duration -

*5 x Burpee

*AMRAP In Remaining Time (IRT): Curtis P (Pwr. Clean + Front Lunges R&L + Push Press)

*30 sec. REST b/w rounds

SCORE = Total Curtis P completed over all 5 rounds

SET #2 (7 min.) -

5 Rounds of 1 Minute Duration -

*10 x Wall Ball

*AMRAP IRT: Power Snatch (sub: Pwr. Clean + Press)

*30 sec. REST b/w rounds

SCORE = Total Snatch completed over all 5 rounds

SET #3 (7 min.) -

5 Rounds of 1 Minute Duration -

*15 x Star Jump

*AMRAP IRT: MB/SB Squat Clean 

*30 sec. REST b/w rounds

SCORE = Total MB Clean completed over all 5 rounds

SET #4 (7 min.) -

5 Rounds of 1 Minute Duration -

*20 x Tuck Jump (hands held statically at belly button height, knees up to slap hands)

*AMRAP IRT: Push Press 

*30 sec. REST b/w rounds

SCORE = Total Push Press completed over all 5 rounds

SET #5 (7 min.) -

5 Rounds of 1 Minute Duration -

*25 x Air Squat 

*AMRAP IRT: Plyo Push-Up (ADV: Side-to-Side over KB, INT: Up-Down SB, BEG: Shoulder Tapping)

*30 sec. REST b/w rounds

SCORE = Total Plyo Push-Up completed over all 5 rounds