“Buddy Beatdown”
400M Row @8
AMRAP Front Rack Lunges #65/#45
3 Rounds Each
Then…
10 Burpees
AMRAP KB Swings – Russian
5 Rounds Each
A.1
10 Minutes to work up to a heavy Squat Clean
A.2
OTM for 10 Minutes 2 Squat Cleans @75% of A.1
A.3
Row 1,000M AFAP
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4 Minute AMRAP
20 HSPU
30 Toes 2 Bar
40 Push Jerks #155/#105
50 Front Rack Lunges #155/#105
Rest 2 Minutes
8 Minute AMRAP
20 HSPU
30 Toes 2 Bar
40 Push Jerks #155/#105
50 Front Rack Lunges #155/#105
Rest 4 Minutes
12 Minute AMRAP
20 HSPU
30 Toes 2 Bar
40 Push Jerks #155/!05
50 Front Rack Lunges #155/#105
*After a rest period, pick up where you left off the previous round.
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A.1
15 Minutes to find a 3RM Snatch – Full or Power
Snatch Pull 4×3 @ 100-115% of Snatch 3RM. Rest 60 Seconds between Sets
A.2
5 Rounds
15 Thrusters #75/#55
12 Toes 2 Bar
9 Box Jumps
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