Conditioning: Teams of 2 – 2 Rounds (30 Minute Time Cap) 200 Meter Run (Each) 100 Power Snatches (75/55) 200 Meter Run (Each) 100 Box Jump Overs (24/20) 200 Meter Run (Each) 100 Thrusters (75/55)
Besides the run which is done together, one partner works, one rests, split reps however. Row (250m) or bike (500m) can be subbed in for weather concerns.
Pause Deadlift- 4×5 at 75-80%, 1 second pause 1″ off ground.
Strength – second weeks worth of pause strength, continue to stay engaged the entire rep.
AMRAP 4 20 Burpee Pull Ups | Jumping Pull Ups | Burpees Max Single Arm DB Hang CLean and Jerks 50/35 |35/25 | 25/15 Rest 2 minutes AMRAP 4 20 Single Arm DB Hang CLean and Jerks Max rep burpee pull ups
Workout – two 4 minute AMRAPs in which we’ll switch the order after our rest. You can alternate DBs however you’d like, but odds are you shouldn’t exceed sets of 5 on one arm before switching.
