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SATURDAY 20210313

Warm-up

3 in 3:00 (3 rounds of :20 of each):
Air Squats
Waiter Bows
Burpees

10 Spiderman Lunges w/Reach
10 Scorpions
10 Downward/Upward Dog Transitions
20 Glute Bridges
10 90/90 Hip Switches

— Barbell Warm-up w/Partner —
3 Rounds Per Partner w/Empty Bar:
5 Hang Power Cleans
5 Front Squats
5 Deadlifts From Below Knee

Scoring:


FITNESS 20210313

3 Rounds For Time (with a partner–split reps any way):
20 Hang Power Cleans (115/85#)
30 Calorie Row
20 Front Squats (115/85#)
30 Calorie Row
20 Deadlifts (115/85#)
30 Calorie Row

* 40 Minute Time Cap

Scoring: Time


PERFORMANCE 20210313

3 Rounds For Time (with a partner–split reps any way):
30 Hang Power Cleans (155/105#)
20 Calorie Bike
30 Front Squats (155/105#)
20 Calorie Bike
30 Deadlifts (155/105#)
20 Calorie Bike

* 40 Minute Time Cap

Scoring: Time

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