For time with a partner complete:
Row 40/30 Cals or or 35/28 Cals AB
+
3 rounds
15 power snatches 115#/75#
15 burpee box-jump overs
+
row or bike
+
3 rounds
15 clean and jerks 115/75
25 pull-ups
+
Row or bike
+
3 rounds
15 thrusters 115/75
30 dB snatches 50/35
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi