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Fast Ball

30
Mar

Fast Ball

Against (10) mins…

1 person on AB (Trading every (x) cals)/ 1 Person working on Couplet)

21-18-15-12-9-6-3

Toes-to-bar

Burpees

*Objective: Time/Cal on Assault Bike 

L1: T2B, 20/15

L2: T2B, 15/10

L3: K2E, 12/9

L4: Ab-mat Sit-ups, 12/9

(3-min Rest)

12-min AMRAP 

Trading Mins 🙂

3 Push Press

6 Front Squats

12 DB Snatches

*Objective: As many rounds & Reps as possible within 12-mins

L1: 135/95, 50/35

L2: 115/85, 50/35

L3: 75/55, 35/20

L4: DB PP, DB Front Squats, 20/15

(3-min Rest)

Against 10-mins… 

20 Hang Power Cleans

30 Pistols

15 Hang Power Cleans

30 Pistols

10 hang Power Cleans

30 Pistols

L1: 135/95, 165/115, 185/135, Pistols

L2: 115/85, 135/95, 165/115, Pistols or 60 Air-squats

L3: 75/55, 95/65, 115/85, 60 Air-squats

L4: KBS, 60 Air-Squats

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