A. Snatch complex

2 snatch deadlift + 1 Hang Snatch (15-20 min)

B. Partner

4 snatch 75/115

run 200m (row 250)

8 cleans

10 total rounds alternating (5 each)

3 rounds of Strict Cindy

5 pull-ups

10 push-ups

15 squats

row 500m

AMRAP 30 minutes

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Partners in Life and Exercise

Jail House

A. bench press

ring row

3 X 10

B. barbell row

standing DB shoulder press

3 X 10

C. upright rows

standing triceps ext OH with a plate

3 X 10

Super-set each pair of exercises

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Hieu

A. accumulate 30 L-pull-ups time cap 10 minutes

B. Pain Cave

in a 2 minute window;

bike 15/25 calories, with the rest of time, max burpees.

REST 4 minutes

4 rounds

Score total burpees

Scale to 1:30 on bike

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Branka