Teams of 2
Buy In. 400m Run
400m Row
40 Power Snatches 40/30
40 Push Jerks 40/30
80 Double Under’s (each)
400m Row
30 Power Snatches 45/32.5
30 Push Jerks 45/32.5
60 Double Under’s (each)
400m Row
20 Power Snatches 50/35
20 Push Press 50/35
40 Double Under’s (each)
400m Row
10 Power Snatches 55/40
10 Push Press 55/40
20 Double Under’s (each)
Cash Out. 400m Run
AKL LADIES
STRUCTURAL BALANCE
1 Round
10 Travelling Mobility Lunges
10 Travelling Cossack Squats
5 Inch Worms
STRENGTH
3 Rounds
8 Seated DB Push Press
10 KB Travelling Lunges (Use 2 KB’s)
12 Plate Situps (squeeze MB between feet)
CONDITIONING
AMRAP 14
9 Cal Ski Erg
12 DB Snatch
9 Cal Rower
12 DB Hang Clean and Press
MIDLINE
2 Rounds
10 Disc Inch Worms
10 V-Snaps
