4 Minute AMRAP

Manmakers 

(burpee + clean + thruster)

 

-then immediately-

 

6 Minute AMRAP

Row (distance) - off the rower at 10

 

Rest until the 18 minute mark:

 

5 Min AMRAP

12/8 Assault Bike (cal)

12 Dumbbell Stepover @ 20"

16 Dumbbell Deadlift

 

Score 1 = # of manmakers

Score 2 = distance rowed

Score 3 = total # of reps 

 

Notes for Athlete: 

Use the same Dumbbell the whole way through. 

 

Challenge yourself with the weight of the dumbbells, go a little heavier than you probably think you should.  A prescribed weight for this would be 50/35.  

 

Notes for Coach:

Heat 2 starts at 6/24 minutes

Heat 3 starts at 12/32 minutes

(16 athletes in 2 heats, 24 athletes for 3 heats)

 

Substitutions and scales can be made for anything as long as it is repeated exactly the same way and the stimulus remains the same.

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