Dina
#
Team Sat
A. Twisted up Jackie
Athlete 1:
600m row
40 thrusters (45/33)
20 pull-ups
Tag partner 2 in
20 pull-ups
40 thrusters
600m row
*time cap 11 min
Rest 2-3 min
B. Afap
1500m (alt every 250m)
100 goblet squats 70/53
50 burpee box facing jump overs
25 dB manmakers 50/35’s
Hi 
Team Saturday
#
A. 8 min amrap : alt rds
8 cal bike + 10 wall balls + 12 kB swings 53/35
Rest 2
B. @10 min mark
Max hang snatch in 7 minutes
Rest 3
C. @ 20 min
Afap with cap
100 DB s to oh ; single arm 50/35 / must swap every 5
100 DB SqT (dB held single single arm, must be done in sets of 5 minimum and must switch arms as athlete)
100 alt wall balls abmat sit-ups
200 DU
Team Saturday
A. Sumo deadlift to 1.1 cluster in 12 minutes
Rest 2-3 for set up
B. Amrap 10 of 1:1
10 deadlifts 225/153
10/8 cal bike
35 double unders
Rest 2-3
C. Afap w/ time cap
2 rds
50 hang power clean 155/103
50 synchro wb partner sit-ups
50 push-ups
Teams of 2
A. High hang snatch triple in 12 minutes
Rest 2-3
B. 0-10
50 push-ups
100 air squats
Max calorie bike
Rest 2-3
C. Amrap 10 alt rds
10/8 cal bike
10 ohs 75/53
10 Box facing jump overs
Team
A. Hang power clean – 1rm in 10 min
Rest 2 for bar strip and station set up
B. @12-16
Amrap 4 of burpee box jump overs
Rest 2-3 set up
C. Amrap 18
20 power cleans 185/123
30 c2b pull-ups
40 / 32 cal bike
Teams of 2
A. SqT clean + hang SqT clean + FS + Jerk
In 14 min
Rest 2-3
B. 10 min amrap alt rds
4 strict pull-ups
8 alt db snatch
12 goblet squats with DB
Rest 2-3
C. Afap
75/60 cal bike
75 OH lunge 45/25
50 hang power snatch 115/83
50 OhS
Teams of 2 – same gender
#
A. Power clean + 2 push press + 3 Jerk ; max in 12-14 minutes
Rest 2-3
B. Afap
1500m row, alt 250
Then, 10 rds
10 thrusters 135/93
10 c2b pull-ups
30 DU
Then,
100 burpees onto plate
Team of 2 – same gender
Utilize 2 rooms
a. Hang Power snatch – 2rm in 13 min
Rest 2-3
B. Afap
100 wall ball sit-ups – *partner holds plank on elbows
100/80 cal Bike *partner holds plate overhead 45/25
300 double unders
100 hang power cleans 135/93
100 / 80 cal bike (legs only)
#
Post class
Becomplete:
1. light tgu work 16-20 reps alt
2. kB windmill 6-7 reps x 3 sets each side
3. Russian medball twist. 20 reps twisting alternating back and forth x 3 sets
4. Barbell bend over row x 6-8 reps x 3 setS
5. Db sa row 8-10 reps x 3 sets each side
6. 7-10 min of scap recovery
Teams of 2
Weightlifting:
A. High hang clean + Jerk ; max 15 min
B. 0-10 min
60/48 cal bike
40 shoulder to overhead 135/93
20 burpee c2b pull-ups
Rest 2-3
C. Afap
75 double kB snatch 50/35’s
75 double kB front squats
75 t2b
*modify accordingly
Team Saturday
Teams of 2
A. Max DB box step overs in 5 minutes 50/35’s – 20″
Reef 3 min
B. Max burpee box jump overs 24/20 in 5 minutes
Rest 3 min
C. 6 min amrap
25 strict pull-ups
50 push-ups
Rest 3 min
D. AMRAP 10
35/28 cal row
45 DB hang squat cleans 50/35’s
55 dB snatch 50/35
