April 15, 2020
EQUIPMENT VERSION
Strength: “Beast Builder”
4:00 AMRAP
4:00 Rest
4:00 AMRAP
3 Dumbbell Power Cleans – Right Arm
3 Dumbbell Front Squats – Right Arm
3 Dumbbell Push Jerks – Right Arm
3 Dumbbell Power Cleans – Left Arm
3 Dumbbell Front Squats – Left Arm
3 Dumbbell Push Jerks – Left Arm
4 Dumbbell Power Cleans – Right Arm
4 Dumbbell Front Squats – Right Arm
4 Dumbbell Push Jerks – Right Arm
4 Dumbbell Power Cleans – Left Arm
4 Dumbbell Front Squats – Left Arm
4 Dumbbell Push Jerks – Left Arm
then 5-5-5, 6-6-6, 7-7-7, and so on.
*For the 2nd 4:00 AMRAP continue from where you left off.
**If you don’t have a DB, use a Kettlebell. This “Beast Builder” can also be down with a Barbell. If doing with a Barbell complete 3 sets of the 3’s, then add weight and complete 3 more sets of the 3’s. Don’t increase reps each round, just increase weight every 3 sets.
Metcon:
8 minute AMRAP
10 Plank Up & Downs
15 Abmat Sit ups
200m Run
NO EQUIPMENT VERSION
Strength: “Beast Builder”
4:00 AMRAP
4:00 Rest
4:00 ARMAP
3 Sets of:
3 Odd Object Power Cleans
3 Odd Object Front Squats
3 Odd Object Push Jerks
then,
3 Sets of:
4 Odd Object Power Cleans
4 Odd Object Front Squats
4 Odd Object Push Jerks
then,
3 Sets of 5, 3 Sets of 6, and so on.
*For the 2nd 4:00 AMRAP continue from where you left off.
Metcon:
8 minute AMRAP
10 Plank Up & Downs
15 Abmat Sit ups
200m Run
