GRAB A FRIEND FRIEND

Competition Class

Strength

ODD OBJECT

ODD OBJECT

A. 400m Farmers Walk* 105 / 65 each
B. 400m DBall Bear Hug Walk (sub sandbag if you'd like)* 80-100 / 50-70
*every drop, 10 burpees

BIKE CONDITIONING

E3M15M
30s ALL OUT SPRINT
2:30 45-50rpm recovery

MetCon

IN TEAMS OF 2

30min AMRAP

Partner 1: Row 500/400m or Ski 500/400 or Bike 25/20 cals
Partner 2: AMRAP Power Snatch 95/65
*Switch
*Switch again & repeat with the following exercises:
OHS 95/65
Pull-ups
Power Cleans 95/65
T2B
Front Rack Lunges 95/65 (if you get through, start back at power snatch)

*every switch, perform 5 synchro burpees