2 Rounds
- 15 Jump Jacks
- 6 "Spealers"
- 6 Up Dog/Down Dog
- 6 Jumping Lunges (3 each leg)
Strength - 10 Minutes
Snatch Grip Dead Lift* 6 - 6 - 3 - 3 - 3
*go no heavier than your body weight. Your (2) sets of three can be SNATCH PULLS, with approval from your coach.
*as a team - you must complete 6 full rounds. While one person works - the other person completes the farmer carry. When you are done w/ the farmer carry - you can rest, or trade places w/ your partner & finish the round. Use only (1) deadlift bar per team... use the lighter weight if % is different.
6 Rounds
- 75m Bear Hug Farmer Carry (90 / 45)
- 6 Deadlifts (80% of your heaviest snatch grip deadlift)
- 6 Box Jumps (24" / 20")
- 6 Bar Facing Burpees
- 6 Pull Ups (no bands - use your partner!)
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