Saturday
Teams of 2
3 Rounds
30 1-DB Snatch – L: 20/10; Spl: 35/25; 50/35
40 Wallballs
30 Burpee 2-DB Deadlifts
-then, 70/50 Cal Bike or 84/60 Cal Row
2 Rounds:
30 1-DB Snatch
40 Wallballs
30 Burpee Deadlifts 50/35s
-then, 70/50 Cal Bike or 84/60 Cal Row
1 Round:
30 1-DB Snatch.
40 Wallballs
30 Burpee 2-DB Deadlifts
*Cap = 35min. Burpee Deadlifts are simply a burpee with your hands on the dumbbells, then stand and deadlift them to your hips. Don’t clap them overhead!
Sunday
OTM for 5min
12/9 Cal Bike
OTM for 5min
12 T2B
OTM for 5min
12/9 Cal Row
OTM for 5min
10 2-DB Power Cleans – L: 20/10; Spl: 35/25; S: 50/35
*Hold any version Plank as long as possible as rest between minutes. No rest between those.
-rest 5min at the end, then:
In 10min, complete:
40, 30, 20, 10
1-DB Bent Over Row – L: 35/25; Spl: 50/35; S: 70/50
*Total reps, not each arm
80, 60, 40, 20
Plate Russian Twists – 15/10 (L+R=1)