In teams of two with one partner working at a time…
A: 10 min AMRAP
Partner 1:
Air Dyne (Cal)
Partner 2:
5 Axle Bar Hang Clean 135/95
10 Pull Ups
5 Axle Bar Front Squat 135/95
B: 10 min AMRAP
Partner 1:
Row (Cal)
Partner 2:
5 Burpee
20 Wall Ball 20/14
5 Burpee
C: 10 min AMRAP
Partner 1:
30 DUs
3 Clean and Jerk 135/95
3 Snatch 135/95
Partner 2:
Rest
Mobility: Quads/Adductors/Hamstrings
A: 3 Rounds
8 DB/KB Deadlift
8 DB/KB Front Squat
8 DB/KB Reverse Lunge
8 DB/KB Step Up
B: 4-4-4-4-4
Back Squat @ 75-85%
*3 Broad jump after each round
C: For Time
Buy In: 400 m Run
3 Rounds
8 Deadlift 135/95
8 Back Squat 135/95
2 Rounds
16 KBS 70/53
16 Push Up
1 Round
24 OH Plate Lunge 45/25
Cash Out: 400 m Run
Mobility: Glutes/L and T Spine/Lats
A: 6 min EOMOM
Odd: 3 Hang Clean + 3 Front Squat + 3 S2OH 95/65
Even: 3 Burpee + 6 Pull Ups
B: 30 min EOMOM
1) Cal Air Dyne 40/20
2) 3 Hang Clean + 3 Front Squat + 3 S2OH 155/105
3) 10 Burpee
4) 4 T2B + 4 Pull Up + 4 C2B
5) 15 Box Jump Overs 24/20
Mobility: Hips/OH Pos
A: 5 min EMOM
3 Hang Power Snatch + 3 Behind the Neck Push Press
B: 5 min EMOM
1 Hang Power Snatch + 2 Snatch Balance + 3 OHS
C: 1-1-1-1-1
2 Hang Squat Snatch
D: 10 min AMRAP
28 DUs
14 AMSU
7 R-Arm DB/KB Snatch 55/35
7 L-Arm DB/KB Snatch 55/35
