Every 2min for 6 sets:
2 sets: Lift Off + Clean Hi Pull + 2 Cleans
4 sets: Clean Hi Pull + 2 Cleans
last two sets at 80-85% 1rm or 5-10lb heavier than last time.
Do not go over 85%.
7min Team Relay
P1: ME Cal Bike
P2: 1rd
7 Toe to Bar
7 Hang Power Cleans (155/105)
"QUARTERFINAL WORKOUT #1" 4 rounds for max reps of: 1 minute of snatches 1 minute of rowing for calories 1 minute of dumbbell box step-ups 1 minute of rest ♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbb
10min Partner WOD P1: Bike for cals P2: 1rd 10 Push Press (115/75) 8 Bar Facing Burpee Over Bar 3rds NFT 14 Alt. Dbl KB Front Rack Lunges 14 Bicep Curls 14 Lateral Raise
5min AMRAP 15 Pull-Ups 15 Deadlifts (185/125) -3min Rest- 5min AMRAP 10 Chest to Bar Pull-Ups 10 Deadlifts (225/155) -3min Rest 5min AMRAP 5 Bar Muscle Ups 5 Deadlifts (275/185) Mobility Finisher
