‘Harpy’
AMRAP:
In teams of 2: 2R bergeron beep test relay style 50/35 cal erg 4R bergeron beep test relay style 50/35 cal erg 6R bergeron beep test relay style 50/35 cal erg
And so on adding two rounds a time:
Bergeron beep test 7 thrusters 35/25 7 pull ups 7 burpees
Power snatch
6 x 2 mins on 2 min rest: 5 power snatch 10 bar hop burpees 15 chest to bar pull ups
Deadlift 3-3-3-3-3 – linear with dead stop at bottom
Amrap 15: 40 single arm db hang clean n jerks 30 box jumps 20 hspu 10 deadlifts 100/70k
Push press 5-5-5-5-5 ascending weight
‘Jack’
20 min amrap: 10 push press 50/35k 10 kb swings 10 box jumps
Front squat 3-3-3-3-3 linear
‘Double check’
On the 4:00 x 5 rounds: 50 double unders 20 cal erg 10 front squats 70/50k
18 min amrap: 18/15 calorie erg 15 wall balls 12 db snatches 9 toes to bar
Circuit: 10 one arm db press left 10 one arm db press right 10 one legged deadlift left 10 one legged deadlift right
Power clean
5RFT: CAP 15
10 power cleans 60/40 10 bar facing burpees
Front squat 3-3-3-3-3 linear
15 min amrap: 15 db snatch 15 toes to bar 15 db squats 15 box jumps
Hang squat cleans + push jerks: OTM x 7: 7 HSC + 1 PJ 6 HSC + 2 PJ 5 HSC + 3 PJ 4 HSC + 4 PJ 3 HSC + 5 PJ 2 HSC + 6 PJ 1 HSC + 7 PJ
Core work: Tabata flutter kicks Tabata straight leg sit ups
Strict pull ups – 5 sets of your progressions Strict ring rows Strict pull ups
Strict hpsu – 5 sets of your progressions Piked push ups Strict handstand push ups Push ups
21-15-9 reps: CAP 10 Wall balls Kb swings
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