Warm-up
Metcon
Metcon (AMRAP – Reps)
In teams of two, on a running clock:
* From 0:00 – 10:00
400m Run
40 Alternating DB Snatches (50/35)
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Rest 2 minutes
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* From 12:00 – 22:00
200 Double Unders
40 KB Goblet Squats (53 / 35)
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Rest 2 minutes
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* From 24:00 – 34:00
500m / 400m Row
40 Single Arm KB S2OH (53 / 35)
* Score = TOTAL reps from all couplets (count row / run as number of meters)
Partners can split work as needed. 1 Working / 1 Resting.
Start at different stations if needed due to equipment.
Scaling Options:
DB Snatches (35/25)
KB Squats & S2OH (35/26)
400 Single Unders