GENERAL WARM UP

10 Plank Toe Touches
20 Russian Twists
30 sec Bar Hang
40 Jumping Jacks
50 Plyo Mountain Climbers
40  Skier Jacks
30 sec Handstand Hold
20 Good Morning + Hop
10 Plank Toe Touches

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SPECIFIC WARM UP

6 ROUNDS TOTAL

[A]
2 Snatch Grip Deadlift
2 Power Snatch
2 Overhead Partial Squat
2 Burpee Over Bar

[B]
2 Clean Deadlifts
2 Power Cleans
2 Push Jerks
2 Burpee Over Bar

[C]
100m Light Jog

*Add weight each set, ending at your workout weight.

20 Rounds for Time w/ a Partner

[A] 2 Snatches + 2 Burpee over Bar
[B] 2 Clean & Jerks + 2 Burpee over Bar
[C] 100m Sprint

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*  DESCRIPTION:
Partners alternate A/B each round, perform C together. Time Cap: 24 minutes.

* LOADING:
Rx: 115/86
Intermediate 95/65
Beginner: 65 / 45
Note: The weight should be cycle-able, lighter than Grace or Isabel.

* EXAMPLE:
Round 1:
Tom does [A] while Dontae does [B], then Tom & Dontae do [C] together.
--
Round 2:
Partners switch A/B. Tom now does [B] while Dontae does [A], then Tom & Dontae do [C] together.
--
Continue alternating A/B after each round. Count a round each time your team completes C.