This 20 minute AMRAP is technically an all weightlifting triplet… or is it a weightlifting (the WB shot), gymnastics (the step over), and monostructural (the carry) triplet? I suppose it is a hybrid of the 2 that consists of 3 loaded elements that aren’t overtly weightlifting. One thing is for certain, it’s 20 minutes long and you’re going to want to set a pace that you can maintain! For those who typically break up the wallball shots into sets of 10, try and go 20 unbroken for as long a possible today. You’ll be able to slow the heart rate a bit on the farmer carry, so it’s a great day to mix in some WB capacity training 🙂 You can hold the KB however you want on the step over as long as it is above your waist and not resting on your leg. KB resting on the shoulder, in the goblet position, on in the kb front rack are all fair game!
20 minute AMRAP:
20 Wallball Shots
15 Box Step Overs (24/18kg KB, 24/20″)
100m Farmer Carry (24/18kg KB in each hand)
post total completed rounds + reps and any scaling