Warm up: Coach’s Choice
Strength/Skill: Deadlift
10 x 10
Stimulus/Focus: Use 60% for all sets. Lift on a 2-minute clock. Reps must be unbroken.
WOD: Teams of 2 for Time (15 Minute Cap)
12 – 9 – 6
Cleans (95/65)(65/45)
24 – 18 – 12
Synchro Slam Balls (30/20)(20/15)
12 – 9 – 6
Thruster (95/65)(65/45)
24 – 18 – 12
Synchro Ab Mat Sit Ups
12 – 9 – 6
Power Snatch (95/65)(65/45)
24 – 18 – 12
Synchro Air Squats
Stimulus/Focus: Partners can split barbell work however they like. Synchro work will be completed together.
Cool Down: Partner Choice