fitfam

Swim and AMRAP

swim:

300m warm up

2x100m

200m

2x100m

300m

 

20min AMRAP

50 Double Unders

10 Push Ups

10 50lb dumbbell bent over rows each arm

V6 Maxes

All 1 rep weights are in pounds

Back Squat: 355

Push Press: 155

Snatch: 165

Bench: 235

Front Squat: 255

Cleans: 225

Deadlift: 395

Overhead Squat: 165

Clean and Jerk: 205

Pull Ups and Swim

EMOM till failure:

1 Pull Up the 1st Min, 2 Pull Ups the 2nd min, 3 pull ups the 3rd min, etc...untill you can non longer complete the same number of pull ups as the minute you are in with 1 min.

 

Swim:

200m warm up

200m sprint

2x200m slower sprint

600m swim