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Bring it Back

19
Oct

Bring it Back

October 20th: Teams of 3! 

12 Min AMRAP

2 Athletes Work 1 Rest (Rotate However)

40 Synchro Single Arm Hang Dumbbell Snatch (Switch Arms every 10 reps completed) (Sync at the top) 

15/12 Row + 12/10 Bike

Explanation: Once the 40 Synchro DB C&J is completed… 1 person will choose bike and the other will chose row. 

Team cannot move onto the next round until both people have finished the bike/row. 

L1 – 70/50, Row 20/15, Bike 15/12

L2 – 50/35, Row 15/12, Bike 12/10

L3 – 35/20, Row 12/10, Bike 10/8

L4 – 20/10, Row 10/8, Bike 8/6

-3 Min Rest-

12 Min AMRAP

21 – 15 – 9

Synchro Front Squats

Synchro Bar Over Burpees

Then; weight goes up for 15-12-9

15 – 12 – 9

Synchro Front Squats

Synchro Bar Over Burpees

Explanation: 

Front squats sync at the top and in depth. 

Burpees sync at the bottom (Hips & Chest) 

L1 – 135/95, 185/135

L2 – 115/85, 135/95

L3 – 75/55, 95/65

L4 – Goblet Squats, Reg Burpees

-3 Min Rest –

6 Min Time Cap

Clean Max (Any style; power or full. From floor) 

*Each Athlete Gets 2 Attempts For Max Weight*

*Score Is Total Of All 6 Attempts (missed attempts = 0 Score)*

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