Hawt Fire, 1-4-2021
LOW🔥
12’ EMOM
- 10 dumbbell snatches (light) + 12 lunges
- 10 Romanian deadlifts
- 10 wall balls
- 1 clean & jerk (light) + 50m run
MEDIUM🔥🔥
5′ AMRAP
100m run
10 wall balls (20/15)
5 deadlifts (135/95)
10″ planking
1′ rest
5′ AMRAP
50m run with one dumbbell
15 situps
8 dumbbell snatches
10” hollow rock hold
1′ rest
4′ AMRAP
20 mountain climbers
12 lunges with overhead DB
3 clean & jerks (135/95)
Notes: Try this vested if you dare. Note, there is no rest movement on the final AMRAP. The weight on the deadlifts and C&J should be the same. Weights on lunges should be light to medium.
HIGH🔥🔥🔥
3 rounds / 90″ rest
5 burpees + sled pulls (standing) + sled push
Notes: Standing sled pulls
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