Workouts

Sat June 24 Partner 1 works for 2 minutesPartner 2 works for 2 minutes40 Min CapAt the start of each 2 Min cycleRun 100m then

Sat June 17 40 Min Cap:With a partner1 Mile Run (1 runner at a time)Then3 Rounds:20 Snatch 115/8520 Burpee Over BarThen3 Rounds:20 Overhead Squats20 TTBThen3

Working at the same timePartner 1 Run 200mPartner 2 10 DB Snatch and 10 Pull Ups (If P1 is done early, rest until p2 is

Sat With a partner – 45 Min Cap – Don’t expect everyone to finish90 Deadlifts 135/9570 Snatches50 Front Squats – Scale so that these 3

Sat May 27 5 Rounds – Each Round, add 10-30# and drop the reps of the hang snatch by 3Partner 1 15 TTB/GHDPartner 2 15

Sat 35Min AMRAP – With a partner  100M OverHead Plate Carry 45/35# (1 plate split as needed) RX+ 55/4510 Curtis P* 95/65 RX+ 100/70# DBall (split as needed)10

Sat With a partner, split as neededTwo rounds of: 200 Double-unders135/95 pound Overhead squat, 50 reps50 Pull-upsRun 1 mile (both partners run)Scale so that you are starting

Sat With a Partner15 Min to build to a heavy Bear Complex (1 Rep of each w/o rest)Power CleanFront SquatPush PressBack SquatBack Rack Push Press 5

Sat 30 Rounds – Alternate after a full round3 Burpee3 Power Clean 135/953 Front Squat3 Shoulder to Overhead3 Air SquatAfter Rounds 6,12,18,24 and 30 each partner