Saturday
Accumulate L: 200; S: 250 Power Cleans – L: 75/55; S: 115/75
-and, one partner completes one round of the following On-The-Minute:
4 HRPU (S: HSPU)
8 T2B
12 Wallballs
*Partners switch who performs the 4/8/12 each minute, then continue working together during the rest of the minute to accumulate Power Cleans.
Sunday
In 4min, complete:
20 Burpees and 10 DB Thrusters
-then, 3 Rounds
In 5min, complete:
Run 200m or Row 250/200m or Bike 500/400m
20 AKBS
10 Goblet Squats
20 KB RDL
10 KB (1-Hand) Elevated Pushups (5 ea. Arm)
*rest remainder of the 5min
-then, in 4min, complete:
20 DB Thrusters and 10 Burpees
-then, 3 Rounds
In 5min, complete:
Run 200m or Row 250/200m or Bike 500/400m
5 Dragon Flags (slow & controlled)
20 DB Bicep Curls
10 DB Thrusters
20 Mountain Climbers (1-1, 2-2, etc…)
*rest remainder of the 5min
*For KB Elevated Pushups, put your hand thru the handles, so your hand is on the fat part of the bell for your pushup.