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"QUARTER PAST"

COMPETE

[TEAMS OF 2]
AMRAP 25:
30 AbMat Sit-ups
300ft. Dumbbell Farmers Carry (50's/35's)

Switch After Partner Completes:
600 Meter Run

Same As Mofit

"SAM'S JAM"

COMPETE

[Time Cap: 30 Minutes]
5 Rounds:
30/21 Calorie Row
1 Round of "DT"

Rest 2 Minutes Between Sets

Round 1: (185/135)
Round 2: (165/115)
Round 3: (155/105)
Round 4: (135/95)
Round 5: (115/85)

[Kilos]
Round 1: (84/61)
Round 2: (75/52)
Round 3: (70/48)
Round 4: (61/43)
Round 5: (52/38)

*Score = Time it takes to complete the workout

1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Same As Mofit

"BOOM BOOM POW"

COMPETE

PART 1: BARBELL THRUSTER [ALL TRACKS]
On the 2:00 for 5 sets. . .

10-8-6-4-2:
Barbell Thrusters

*Score = Heaviest Load

PART 2: "BOOM BOOM POW"
For Time:
30 Dumbbell Thrusters (50/35)'s
60/42 Calorie Bike
150 Double Unders

Same as Mofit

"RED HANDED"

PART 1: POWER SNATCH COMPLEX
Build to A Heavy Power Snatch Complex
1 High Hang Power Snatch
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)

*Score = Heaviest Load

PART 2: "RED HANDED"
AMRAP 9:
3 Hang Power Snatches (75/55)
3 Burpee Pull-ups
6 Hang Power Snatches (75/55)
6 Burpee Pull-ups
9 Hang Power Snatches (75/55)
9 Burpee Pull-ups
...
[Add 3 Reps Per Round]

AMRAP – 20 Minutes

3-6-9-12-15-18 ect of

DB Hang Power Snatches
Burpees Over DB

--Row 200 Meters Between sets--