8 Minutes for both athletes to establish a 1RM Clean Team Total
5 Min Max Calorie Row
Note: Calories can be slit however athletes prefer
10 RFT:
8 Single Arm Alt DB Snatch 1 x 22.5/15kg DB
4 Syncro Burpee Box Get overs
(Timecap 9)
Note: Snatch reps are completed by 1 athlete per round, alternating between athletes every round.
Both athletes perform the get overs in syncro. Sncyro is at the bottom of the burpee and at the top of the box.
AMRAP 16
10 Syncro Power cleans 45/30kg Barbell or 2 x 15/10kg DBs
20 Syncro Front squats 45/30kg Barbell or 2 x 15/10kg DBs
30 KBS 16/12kg
60 Wall Balls 9/6kg
Note: All syncro movements are one athlete on a barbell and one with double dumbells. KBS and WB are divided between athletes how they prefer.
