Warm up –

2 rounds:

200m run
5 per side DB cross body deadlift
5 per side 1-arm DB swing to eye level
5 squat to stand
5 walkout complexes –> 1 walk out to plank + 1 mountain climber per side + 1 plank rotation per direction)
5x 3-way band pull aparts

then,

Snatch/OHS warm up/review

A. Complete the following 10 min AMRAP:
P.A. Runs 200m
P.B. accumulates rounds and reps of
“Snatch DT” @ 95/63; 75/55
12 DL
9 hang power snatch
6 OHS

P.A. then picks up where P.B. left off in the sequence

…immediately into…

10 rounds for time alt. partners (5 rounds each)
(CAP at 30 min mark):
– 5 C2B pull-ups
– 10 box dips

– 15 cal. Bike or row

 

one partner works while the other rests