Thursday May 24 – Power Couplets + AMRAP

Old 4th Ward
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Thursday 5/24

Power Couplets + AMRAP

They’ll be working on a 32-min clock. Once they complete 4 sets of both couplets, they’ll start the AMRAP and work through that for the remainder of the time.

Power Couplets

Couplet 1:

    –    8x 2KB Heavy Suitcase Deadlift: R:(70+/50+)W:(45+/40+)B:(35+/30+)

    –    2x Broad Jump (for max distance)

Couplet 2:

  • 8x 2KB Front Squat R:(53+/40+) W:(40+/30+) B:(30+/20+)

  • 5x Box Jumps B: Power Step Ups (Each Leg)

AMRAP:

  • Run to the Blue Mailbox

  • 2 x Laying to Standing Rope Climbs OR 2 x Sandbag Seated Pulls (length of rope/width of the gym)

  • 2 KB Thrusters: R:12, W:10, B:8