Min 0:00-10:00
3 rounds
Row 250m
10 Power snatches 115,75
Min 11:00-21:00
3 rounds
AB 20/15 cals
20 HR push-ups
Min 22:00-32:00
3 rounds
Run 200m
12 single arm Db hang clean and jerks 50,35
12 single arm Db thrusters 50,35
Take 15 minutes to complete A. Power Snatch x3 @ 80% x2 @ 85% 3x1 @ 90%+ B. Slow to knee snatch pull 3x3 @ 100% of 1RM + C. 7 rounds for time 7 Thrusters @ 75#/55# 7 burpees 7 Power Snatches @ 75#/55#
For time with a partner 4 rounds Run 400m together 35 synchro air squats 30 Power snatches 75#/55# 25 alternating push-ups/partner holds FLR
Push jerk A. In 15 min complete x5 @ 75% x4 @ 80% x3 @ 85% x2 @ 90% x1 @ 92.5%-95% B. AMRAP 12 min 5 hang power cleans 115,75 10 toe to bar 15 wall ball 20,14 Masters A1. Deadlift @ 30X1 x 8,8,8; buil