For total time
Run 400m
36 DB snatches @ 50#/35#
54 Ab mat sit-ups
rest walk exactly 2:00
2 rounds
Run 200m
18 Single arm DB hang clean and jerks @ 50#/35#
27 Ab mat sit-upsÂ
rest walk exactly 2:00
3 rounds
Run 100m
12 Single arm DB hang squat cleans @ 50#/35#Â
18 Ab mat sit-ups
35 minute time cap
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe