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Warm up: 10 minute time cap

2 Rounds

1 min Assault Bike

10 Push-up

15 KBS (Medium KB)

Strength:  (with a partner)

12 minutes for both partners to build to a 1 rep max shoulder to overhead

  • may use and Overhead movement
  • Push Jerk and Split Jerk are highly recommended
  • Coaches will pair you up!

Metcon:  

For time with a partner

50 Power Clean 95/63#

50 Toes to bar

50 Burpee over your partner

50 Toes to bar

50 Power Clean 95/63#

  • Break up the reps however you like between partners.
  • Beginners will scale to ab mat sit ups.