Difficulty level: 7/10 Special notes: AMRAP is any many reps as possible. 12 mins is not really a sprint time but it’s not a marathon. You need to move quick on this one but not all out. If you must rest turn the box jumps into box step ups just keep moving. Weight: 75-115 lbs if using a barbell. If you are new to the clean and jerk movement then pick a lighter weight. Spend a few min in the warmup practicing the movement. Goal: 8-10rds Substitute: Use dumbbells if you have no barbell. Weight for dumbbells is 30-50lbs
Difficulty level: 6/10 Special notes: AMRAP is any many reps as possible. 18 mins is not really a sprint time but it’s not a marathon. You need to move quick on this one but not all out. If you must rest turn the box jumps into box step ups just keep moving. Split the reps evenly one person resting while one working. Weight: 75-115 lbs if using a barbell. If you are new to the clean and jerk movement then pick a lighter weight. Spend a few min in the warmup practicing the movement. Goal: 8-10rds Substitutes: Use dumbbells if you have no barbell. Weight for dumbbells is 30-50lbs
