Saturday
Teams of 2
2 Rounds
50/35 Cal Row or 43/28 Cal Bike
25 Snatches – L: 95/65; S: 135/95
+
2 Rounds
400m Run (200m intervals) or Row 500/400m or Bike 1000/800m
25 Clean and Jerks
+
2 Rounds
50/35 Cal Bike or 60/40 Cal Row
25 AKBS – L: 53/35; S: 70/53
*Cap = 33min. No rest between sections.
Sunday
OTM for 35min (5 Rounds)
Min 1) 15/10 Cal Row or 13/9 Cal Bike
Min 2) L: 10; S: 15 Goblet Squats – L: 53/35; S: 70/53
Min 3) L: 10; S: 15 Burpees
Min 4) 15/12 Cal Row or 13/9 Cal Bike
Min 5) 20 Situps
Min 6) L: 50; S: 75 Double Unders
Min 7) Rest
*Constant movement for a nice, casual Sunday Unloaded. Maybe you’re working off a hangover today or just trying to build the engine. In either case, today’s workout will cure what ails you. Find a partner you can switch Rower/Bike with for Minutes 1 & 4.
Ambassador Bro/Broette Sesh
Snatch