10:00 jump rope & freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
For 10:00, your choice squat or power, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 1 snatch, 80-90% 1RM
Odds: 1 clean, 80-90% 1RM
+
AMRAP in 20:00 w/a partner, trade off as desired by only 1 partner works at a time:
800m run
40 kettlebell swings
40 burpees
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
Post results to comments.
10:00 work
10-20-30-40-50 ub double unders
15m handstand walk
50-40-30-20-10 ub double unders
15m handstand walk
+ for 10:00 EMOM
Evens- 1 power snatch at 110#
Odds- 1 power clean at 160#
***2 wods w Linnea
+ 7:00 amrap- 60 burpee box jumps
Chin over bar holds while teammate does burpees box jumps, alternating.
+ for time: 64 snatches, 10:30
20 alternating med ball sit up buy in,
Each partner does 4 rounds of:
30m med ball run, 10 wall balls, 30m med ball run
1:00 rest
4:00 amrap snatch @ 65#