Essentials:
A
5 Sets
Bench Dips x AMRAP 1min
On the 2min Marks
Rest 5min
B.
Team of 2:
12min AMRAP
Partner 1: Deadlift x 2 rep
Partner 2: Deadlift x 2 rep
Partner 1: Burpee Box Jumps x 4 reps
Partner 2: Burpee Box Jumps x 4 reps
Partner 1: Kettlebell Swings x 6 reps
Partner 2: Kettlebell Swings x 6 reps
1 Round is complete when partner 2 completes the last KBS
Deadlift weight is 70% of Best Deadlift.
Fitness:
A
5 Sets
Weighted Dips x 2-3 reps
-Or-
Weighted Feet Elevated Bench Dips x 2-3 reps
On the 2min Marks
Rest 5min
B.
Team of 2:
12min AMRAP
Partner 1: Hang Power Snatch x 2 rep
Partner 2: Hang Power Snatch x 2 rep
Partner 1: Burpee Box Jumps x 4 reps 24/20
Partner 2: Burpee Box Jumps x 4 reps 24/20
Partner 1: Kettlebell Swings x 6 reps 70/55
Partner 2: Kettlebell Swings x 6 reps 70/55
1 Round is complete when partner 2 completes the last KBS
Snatch weight is 70% of Best Snatch.
Performance:
A
5 Sets
Backwards Roll to Support on the Bar or rings x 2-4 reps
On the 2min Marks
Rest 5min
B.
Team of 2:
12min AMRAP
Partner 1: Hang Power Snatch x 1 rep
Partner 2: Hang Power Snatch x 1 rep
Partner 1: Hang Power Snatch x 2 reps
Partner 2: Hang Power Snatch x 2 reps
Partner 1: Hang Power Snatch x 3 reps
Partner 2: Hang Power Snatch x 3 reps
…
Continue this pattern of increasing by 1 rep each round till 12min Mark.
Snatch weight is 75% of Best Snatch, any kind.