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AMRAP

Workout Flow:

0:00-4:00 minutes: One pair completes workout (A) and the other completes (B)

4:00-5:00 minutes: Pairs switch stations

5:00-9:00 minutes: Pairs complete opposite stations

Advanced:

Workout (A) 1 pair (M1/F1) completes, AMRAP in a ‘You Go, I Go’ format

Max Reps Double-unders*

Workout (B) 1 pair (M2/F2) completes for time in a ‘You Go, I Go’ format

10-8-6**-4 AMRAP
Shoulder-to-overhead

M: 60/70/80/90/100-kg
F: 30/40/50/60/70-kg

Intermediate:

(A) Pair 1 (M1/F1) completes AMRAP in a ‘You Go, I Go’ format

Max Reps High Knee Single-unders*

(B) Pair 2 (M2/F2) completes for time in a ‘You Go, I Go’ format

10-8-6**-4 AMRAP
Shoulder-to-overhead

M: 30/40/50/60/70-kg
F: 25/30/35/40/45-kg

*Teammates must switch each time they break/trip

**Tiebreak: When both teammates finish the first round of 6 Shoulder-to-overhead’s

Note 1: In workout (B) each teammate must complete all reps in the ‘you go, I go’ format. Each teammate will complete all reps. Teammates must switch each time the barbell is dropped

Note 2: In workout B, if an athlete is unable to complete the required rep range at any given weight then neither athlete may advance. Handy hint… any athlete is permitted to perform reps as singles e.g. they can clean & jerk each rep if they choose to do so

9 minutes

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