Saturday
Teams of 2
Row 1000/800m or Bike 2000/1600m
50 Burpees Over Partner
Row 1000/800m or Bike 2000/1600m
15 Clean and Jerks – L: 95/65; Spl: 115/75; S: 135/95
15 Clean and Jerks – L: 115/75; Spl: 135/95; S: 155/105
15 Clean and Jerks – L: 135/85; Spl: 155/105; S: 185/135
Row 1000/800m or Bike 2000/1600m
50 Burpees Over Partner
Row 1000/800m or Bike 2000/1600m
10 Clean and Jerks – L: 135/85; Spl: 155/105; S: 185/135
10 Clean and Jerks – L: 155/105; Spl: 185/135; S: 205/145
10 Clean and Jerks – L: 185/135; Spl: 205/145; S: 225/155
*Cap = 35min. No rest between sections.
Sunday
AMRAP 12
7 Cal Bike or Row
7 2-DB Thrusters – L: 15/10; Spl/S: 35/25
7 L: Abmat Situps; Spl/S: T2B
*If we run out of rowers/bikes, then find a buddy and one of you do it in reverse order
-rest 3min, then:
AMRAP 12
7 2-DB Deadlifts – L: 35/25; Spl: 50/35; S: 70/50
7 Box Step Ups (S: Jumps)
L: 7; Spl: 11; S: 14 Pushups
-rest 3min, then:
In 10min, complete:
40, 30, 20, 10
1-DB Lateral Lunges
1-DB Russian Twists (L+R=1)