A Few Good Intervals

MetCon

AMRAPS & REST

FITNESS
7min AMRAP
2, 4, 6, 8, 10, 12 . . .
Alt DB Hang Clean & Jerk 35/20
MB Sit-ups 20/14 

Rest 3min

7miin AMRAP
2, 4, 6, 8, 10, 12 . . .
Alt DB Snatch 35/20
High Plank to pike w/ feet on box
Box Jump or Step Overs 24/20

Rest 3min

5min AMRAP
2, 4, 6, 8, 10, 12 . . .
DBL DB Thrusters 35s/20s
Ring Rows

PERFORMANCE
7min AMRAP
2, 4, 6, 8, 10, 12 . . .
Alt DB Hang Clean & Jerk 50/235
T2B

Rest 3min

7miin AMRAP
2, 4, 6, 8, 10, 12 . . .
Alt DB Snatch 50/35
Wall Walks
Box Jump Overs 24/20

Rest 3min

5min AMRAP
2, 4, 6, 8, 10, 12 . . .
DBL DB Thrusters 50s/35s
Pull-ups

COMPETITION

7min AMRAP
2, 4, 6, 8, 10, 12 . . .
Alt DB Hang Clean & Jerk 70/50
T2B

Rest 3min

7miin AMRAP
2, 4, 6, 8, 10, 12 . . .
Alt DB Snatch 70/50
Wall Walks
Box Jump Overs 24/20

Rest 3min

5min AMRAP
2, 4, 6, 8, 10, 12 . . .
DBL DB Thrusters 70s/50s
C2B Pull-ups