20 min AMRAP
10 push press 115/85/95/65
10 KB swing 1.5/1/1/.75
10 BJ 24/20/20/16
Power Program:
| SQUAT | BENCH | DL | |||
| 2x4 | 4x4 | 2x3 | 2x2 | 2x3 | 5x2 |
| 75% | 80% | 80% | 85% | 75% | 81% |
| SQUAT | BENCH | DL | |||
| 2x4 | 4x4 | 2x3 | 2x2 | 2x3 | 5x2 |
| 75% | 80% | 80% | 85% | 75% | 81% |
With a partner for time:
Complete 100 Double Arm Hang Snatch ( 2xDumbell 50/35) - only one set per team
However at the start of each 3:30 minute window you must buy in with:
50 DU simultaneously
200m run together
40 feet of HW (each)
1 rope climb each