A. GENERAL (8:00)

Team warm up, you go I go
Amrap 8 minutes

6 Shuttle runs (25/25 = 1)
25' Crab walk out
25' Bear crawl back

This warm up has athletes doing 1 "rep" then tagging their partner to perform the next. Partner 1 does a shuttle, then tags partner 2 to perform another shuttle and so on till they hit 6 shuttle runs, then partner 1 does a crab walk out and a bear crawl back to tag their partner to perform the same.

B. SPECIFIC (9:00)
Grab DB, workout weight

Rnd 1
50' A Skip (25/25)
6/6 DB Deadlifts, DB between legs
6 Push ups / Modification

Rnd 2
50' Butt Kicks
12 Alternating DB hang clean & press
8 Push ups / Modification

Rnd 3 (workout weight)
50' Carioca
12 DB Alternating hang clean and jerks
12 Push ups / Modification

3 rounds for time
Run 800m
200m Farmer's carry @ 50/35 lbs x 2
20 Alternating DB Hang clean and Jerk @ 50/35 lbs x 1
20 Push ups

3 rounds for time
Run 1 mile in sets of 400m / partner
20 Alternating DB Hang clean and jerk / HS hold
20 Alternating DB Hang clean and jerk / HS hold

@ 50/35 lbs x 1

Unilateral Romanian Deadlifts

3 x 12/12 with 1 KB, heavy