Saturday, 20 April 2019

Conditioning:

Partner up, and complete:

Part 1:

6 minute AMRAP of:

12 Synchro Deadlifts (105/75)

9 Synchro Hang Power Cleans (105/75)

6 Synchro Shoulder-Overhead (105/75)

…rest 2 minutes, then…

Part 2:

40 Pull-ups

For time

(2:00 cap)

…rest 3 minutes, then…

10 minute AMRAP of:

1 Box Jump (20″), 1 Thruster (95/63)*

2 Box Jumps, 2 Thrusters

3 Box Jumps, 3 Thrusters

35 Double Unders or 50 Singles (each athlete)

4 Box Jumps, 4 Thrusters

5 Box Jumps, 5 Thrusters

6 Box Jumps, 6 Thrusters

35 Double Unders or 50 Singles (each athlete)

7 Box Jumps, 7 Thrusters

8 Box Jumps, 8 Thrusters

9 Box Jumps, 9 Thrusters

35 Double Unders or 50 Singles (each athlete)

10 Box Jumps, 10 Thrusters

11 Box Jumps, 11 Thrusters

12 Box Jumps, 12 Thrusters

35 Double Unders or 50 Singles (each athlete)

…continue this pattern until end of 10 minutes

13, 14, 15, jump rope, 16, 17, 18, jump rope, etc…

*Each athlete does, each round. I.E., Athlete 1 does 1 Box Jump, 1 Thruster; tags athlete 2, who then does 1 Box Jump, 1 Thruster. Then the team moves to the 2’s.

…rest 4 minutes, then…

27 Calories rowed*

21 Alternating dumbbell snatches (50/35)*

15 Hand-release push-ups*

9 Alternating dumbbell cleans (50/35)*

For time

*Both partners must perform each exercise. Athlete 1 rows 27 calories, then athlete 2 rows 27 calories; then athlete 1 does snatches, and so on.

Also, while one partner is working, the other must be in the high plank. If the high plank partner comes down, the working partner MUST stop.

Post results and experiences to comments