Warm up

4 rounds with partner:

6 synchro jump squats

6 synchro kipping swings

6 synchro alternating dumbbell snatches

6 empty BB overhead squats (each)

Partner conditioning

35 min partner AMRAP – split as desired – one partner working at a time:

10 pull-ups

20 push-ups

30/24 cal row

6-12-18-24… Power snatches 135/95 lbs

Each round, the number of reps for the snatches increase by 6. so on round 1, each partner will do 3 snatches (6 total for the team), on round 2, each will do 6 snatches (12 total for the team), etc.

Scaling options: barbell weight should not exceed 75% of your 1RM – we are looking for at least quick singles

EVF360

Part A

16 min AMRAP:

15/12 cal row

10 pull ups

15/12 cal row

15 push ups

15/12 cal row

20 air squats

Part B

3 rounds for time:

200 ft. dumbbell offset carry 50/35 lbs

20 dumbbell burpee deadlifts 50/35 lbs

20 dumbbell front squats 50/35 lbs