In teams of 2 for 40 minutes
1000 m row
30 KB swings
30 med ball cleans (9/6 kg)

Share the work. One works, one rests.

Snatch

6 x 2 @ 72-77%, go every 1:15
4 x 2 @ 77-82%, go every 1:30

– Build within the percent range on each set
– Drop the bar between each rep, reset and go

Team workout (in teams of 4)

For time
100 cal row (one athlete rowing, one athlete in wall HS hold, 2 athletes resting)
150 cal bike erg or echo bike (one athlete biking, one athlete in ring support hold, 2 athletes resting)
100 cal row (one athlete rowing, one athlete in hollow hold, 2 athletes resting)

*Keep the same order through the workout
*Rotate when you want or when hold stops

For Time - 5 rounds:

40 Rope Jump
15 Burpee

Time Cap 8min

4 x 8 Pull Up

x x x

4 x 8 Dumbbell Row One Arm

Alternate B1/B2

B1. Seated strict press – 3 x 6 @ 2 RIR, rest 1:00 before B2

B2. Incline DB row, rest 2:00 before B1
2 x 8-12 @ 1-2 RIR
1 x AMAP @ same weight

– Your final set is AMAP @ the same weight as your previous set
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get

Hang Squat Clean 2-2-2-2

Build to heavy double!
--then--
3 x 2 @ 80-90% of heavy double , 90" rest btw sets

4 sets:
2 Clean Pulls + 2 Cleans + 1 Split Jerk
Set 1: @60% 1RM Clean
Set 2: @65%
Set 3: @70%
Set 4: @75%
- Rest as needed btw sets

3 Sets:
3 High Hang Muscle Cleans + 3 Shoulder Presses @5/10 RPE
- Rest as needed btw sets
- Work rack position and bar path

• SKILL WORK: Meant to be with light weight and working perfect mechanics and barbell efficiency.

8:00 "Benchmark"
9:00 Mobility + Core Workout

16:00 Basic Endurance CrossFit
17:00 Mobility + Core Workout
18:00 Snatch Technique