5s for Fighting

Strength

5min AMRAP 5min REST X3

FITNESS

5min AMRAP

12 Hanging Knee Raises or MB Sit-ups

12 Alt DB Snatch 35/20

 

Rest 5min

 

5min AMRAP

12 Ring Rows

12 Alt DB Clean & Jerk 35/20

 

Rest 5min

 

5min AMRAP

6 Hanging Knee Raises

6 ALT DB Snatch 35/20

6 Ring Rows

6 Alt DB Hang Clean & Jerk 35/20

PERFORMANCE

5min AMRAP

12 T2B

12 Alt DB Snatch 50/35

 

Rest 5min

 

5min AMRAP

12 Pull-ups

12 Alt DB Clean & Jerk 50/35

 

Rest 5min

 

5min AMRAP

6 T2B

6 ALT DB Snatch 50/35

6 Pull-ups

6 Alt DB Hang Clean & Jerk 50/35

 

COMPETITION

5min AMRAP

12 T2B

12 Alt DB Snatch 70/50

 

Rest 5min

 

5min AMRAP

12 Pull-ups

12 Alt DB Clean & Jerk 70/50

 

Rest 5min

 

5min AMRAP

6 T2B

6 ALT DB Snatch 70/50

6 Pull-ups

6 Alt DB Hang Clean & Jerk 70/50