Saturday, 072217T

Team Saturday 

Teams of 2 – Same gender 

#

AFAP – w/ long cap 

2k / 1750 row (switch however you want)

100 / 80 cal bike *^

200m oh plate lunge 45/25 *1 working At a time , switch whenever u choose 

100 burpee c2b pull-ups 
***modify programming accordingly 

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Sat, 070817T

Teams of 2 – Same Gender 

A. Power Clean + Hang squat clean + Jerk ; build to max in 15 minutes

Rest 3 min to clean up – rotate 

B.  Afap 

400m row / 400m run (one teammate rows while the other runs)

400m row / 400m run (one teammate rows while the other runs – switch above)

25 c2b pull-ups (one teammate) / 25 kb swings 70/53

25 c2b pull-ups (one teammate) / 25 kb swings 70/53 – switch from above 

100 goblet squat lunges (alt legs) – 1 working at a time 

100 push-ups  – one working at a time 

400m row / 400m run (one teammate rows while the other runs)

400m row / 400m run (one teammate rows while the other runs – switch above)
400m run together – 1 45/25# plate with each time. 

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Sat, 062417T

Teams Saturday 

Teams of 2 

A. Weight; 1 athlete snatches + 1 hang

Cleans to jerk : both max in adds together – 1 bar per team

In 16 min 

Rest 2 

B. AMRAP 10 alt 1/1-

10 wall balls 

8 burpees 

6 hang power cleans 155/103

Rest 3 min 

AMRAP 8

50 cal bike 

75 kb swings 70/53

100 du each 

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