Bring it Back
October 20th: Teams of 3!
12 Min AMRAP
2 Athletes Work 1 Rest (Rotate However)
40 Synchro Single Arm Hang Dumbbell Snatch (Switch Arms every 10 reps completed) (Sync at the top)
15/12 Row + 12/10 Bike
Explanation: Once the 40 Synchro DB C&J is completed… 1 person will choose bike and the other will chose row.
Team cannot move onto the next round until both people have finished the bike/row.
L1 – 70/50, Row 20/15, Bike 15/12
L2 – 50/35, Row 15/12, Bike 12/10
L3 – 35/20, Row 12/10, Bike 10/8
L4 – 20/10, Row 10/8, Bike 8/6
-3 Min Rest-
12 Min AMRAP
21 – 15 – 9
Synchro Front Squats
Synchro Bar Over Burpees
Then; weight goes up for 15-12-9
15 – 12 – 9
Synchro Front Squats
Synchro Bar Over Burpees
Explanation:
Front squats sync at the top and in depth.
Burpees sync at the bottom (Hips & Chest)
L1 – 135/95, 185/135
L2 – 115/85, 135/95
L3 – 75/55, 95/65
L4 – Goblet Squats, Reg Burpees
-3 Min Rest –
6 Min Time Cap
Clean Max (Any style; power or full. From floor)
*Each Athlete Gets 2 Attempts For Max Weight*
*Score Is Total Of All 6 Attempts (missed attempts = 0 Score)*