THURSDAY 4 August 2022

Warm-up
EMOM 8 Minutes
Minute 1: 15 Supermans
Minute 2: 5 Hang Power clean + 5 Front Squat
Minute 3: 10 Burpees
Minute 4: 10 Alt DB Hang Snatch
Repeat

S&T
Take 12:00 to Establish 3RM Front Squat from the Floor

*can squat clean the first rep

Workout
“Animal Kingdom”

AMRAP 90s
Round 1:
9 Squat Cleans 60/40
9 Bar Facing Burpees
Max Alt Devils Press 20/15

Rest 60s

AMRAP 90s
Round 2:
7 Squat Cleans 60/40
7 Bar Facing Burpees
Max Alt Devils Press 20/15

Rest 60s

AMRAP 90s
Round 3:
5 Squat Cleans 60/40
5 Bar Facing Burpees
Max Alt Devils Press 20/15

Rest 60s

AMRAP 90s
Round 4
3 Squat Cleans 60/40
3 Bar Facing Burpees
Max Alt Devils Press 20/15

Round 5,6,7…
Repeat Round 4

+10 to cash out for every round where you fail to do a single devil’s press (max 50)

Then

Cash out: Burpees

*continue until 50 Devils Press Completed.
*if you fail to complete any devils press in 2 consecutive rounds reduce the weight or the reps.

Choose a weight that you can do unbroken or close to unbroken, if it’s too heavy you are gonna have a bad day