b) WOD warm up:
With partners
- 5 Power cleans each at working weight
- 5 Shoulder to overhead at working weight
- 5 synchro burpees
- 5 synchro pushups
WOD:
Teams of 3
30 Minute Hell-en-some AMRAP:
- 30 shoulder to overhead 135/95
- 80 synchro pushups
- 30 power cleans 135/95
- 80 synchro burpees
- 30 rope climbs
- 80 synchro toes to bar
** 1 team member is doing a round of Helen the entire time. When they are done, the next person goes.
(1 Round of Helen = 400 meter run + 21 Kettlebell swings + 12 pullups)
OLY Sunday
- Build to a heavy snatch for the day – max time is 12 mins
- Then, drop to 80% and do 5 singles
- Build to a heavy clean and jerk for the day – max time is 12 mins
- Then, drop to 80% and do 5 singles
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