Warm-up
Partner Up
2 Rounds
Partner 1: Run 200m
Partner 2: Max Cals Assault Bike
Then 2 Rounds
3 Hang Muscle Snatch
3 Overhead Squat
3 Mid Hang Snatch
3 Snatch
*Add weight & repeat second round
Oly
EMOM10
Snatch- 2 Reps 75-80%
Focus on speed through the middle and hitting all positions
Gymnastics
3 Rounds
Max UB SHSPUs
Rest 2 Minutes
Max UB Muscle-ups
Rest 2 minutes
Score= total SHSPUs
total MUPs
If you can’t do more than 5 strict hspus, do a combination of kipping and strict each round
Partner Conditioning
80 Calorie Bike
800m Run as a Team
60 Calorie Bike
600m Run as a Team
40 Calorie Bike
400m Run as a Team