Wednesday, 17 December 2025

Conditioning:

AMRAP 2x3, then AMRAP 3:

75 Double Unders

Max Squat Cleans in the time remaining (135/95)

- Rest 1:00 between AMRAPs

* Go until you reach 40 squat cleans or hit the cap

(Score is total time, including rest)

Mini Pump - Arms:

5 sets:

12 Dumbbell Alternating Skull Crushers (each side) @ RPE 7/10

- Rest :30

12 Dumbbell Alternating Curls (each side) @ RPE 7/10

- Rest 1 min between sets

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.