A. On a continuos running clock with a partner
Echo Bike/AB 2:00 on/2:00 off x1 set @ moderate effort
Echo Bike/AB 1:30 on/1:30 off x2 sets @ slightly faster pace
Echo BIke/AB 1:00 on/1:00 off x3 sets @ tougher pace
*will alternate on the bike with partner
*Choose a pace you KNOW you can increase from as time lowers
B. 10 minute AMRAP
10 deadlifts @ 155#/105#
10 Box-jumps 24"/20"
10 HR push-ups
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H