IN HOUSE COMP Sep 23 Written By David Koni Barbell Complex 9 Min AMRAP 6 Deadlifts 5 Front Squats 4 Shoulder 2 Overhead 3 Burpee Bar Hops You go, I go round for round Double Triplets (15 min Time Cap) 20-20-20DB Hang Clean and Press Ab Mat Sit-ups Hand Release Push-Ups 20-20-20 Wall Balls DB Snatch Box Jump Overs “Partner Filthy Fifty” (15 min Time Cap) 50/40 Cal Row 50 Burpees 2 Plate 50 Power Cleans 50 DB Box Step-Ups 50/40 Cal Row David Koni
IN HOUSE COMP Sep 23 Written By David Koni Barbell Complex 9 Min AMRAP 6 Deadlifts 5 Front Squats 4 Shoulder 2 Overhead 3 Burpee Bar Hops You go, I go round for round Double Triplets (15 min Time Cap) 20-20-20DB Hang Clean and Press Ab Mat Sit-ups Hand Release Push-Ups 20-20-20 Wall Balls DB Snatch Box Jump Overs “Partner Filthy Fifty” (15 min Time Cap) 50/40 Cal Row 50 Burpees 2 Plate 50 Power Cleans 50 DB Box Step-Ups 50/40 Cal Row David Koni
