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Form and Merge

13
Jan

Form and Merge

With a Partner:

3 rounds (2:00 work/1:00 rest)

Pick a weight.  With the same weight (partners can use different weights):

First round max deadlifts (1 pt each)

Second Round max hang power cleans (2 pts each)

Third Round max shoulder to overhead (3 pts each)

Level 1 – 135/95, Level 2 – 95/65, Level 3 – 75/55, Level 4 – Dumbbells 35/20.

REST 4 Minutes

AMRAP in 16 Minutes (alternating full rounds)

5 Overhead squats

7 box jump overs

9 Burpees

Every 4 minutes, both partners will run 400 meters.  At 4:00, 8:00 and 12:00.

Overhead Squats (95/65).  If you cannot do overhead squats, try overhead lunges with a plate (45/25).  Or Dumbbell thrusters.

REST 4 Minutes

AMRAP in 12 Minutes (alternating partners)

Each round begins with a 150 meter row.

Then, partners will complete an ascending ladder of kettlebells and slam balls.  First partner will row, then do 2 KB/2 SB.  Second partner will row, then do 4/4.  First partner will row and do 6/6.

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