Thursday, October 14th

Strength: 15 mins to builds to A Heavy 3 Hang Power Clean

Teams of 2 Athletes
AMRAP16
30 Hang Power Cleans (Partition However)
20 Synchro AbMat Sit-Ups
30 Step Back Lunges (Partition However)
20 Synchro AbMat Sit-ups

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Endurance: Meet at ECF @ 530 am

4 min max calorie row

2 min rest

3 mins max cal row

1 min rest

2 mins max cal row

30 seconds rest

1 minute max cal row

30 seconds rest

2 minute max cal row

1 minute rest

3 minute max cal row

2 min rest

4 min max cal row

2 minute rest

1 Mile run

Joe Kusnitz