Partner - Team of Two (35 min)
Section A - 16 min
-20 Medball cleans
-20 HKR
-20 Push-ups
-40ft HS Walk/Bear Crawl
-Partner rows for Calories (4 min)
Rest 3 Min
Section B - 16 min
-20 Reverse Lunges 75/55
-20 Burpees
-20 Ab Mat Sit-ups
-80ft Front Rack Carry
-Partner bikes for Calories (4 min)
*The team's score is the number of reps and calories completed
WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo 3201) - 6x4 (*moderate weight, be explosive) CONDITIONING "Pa
Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95% effort) B. 3 x 3 power cleans (75-85% drop singles) Conditioning 3
Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each round Skill E90s x 10 rounds - 10/8 calorie bike - 6 HSPU Score =