Tuesday 2/14

Use the following 12 EMOM as a warm-up:
1) 25 Dubs + 8 DB Snatch (50/35)
2) 25 Dubs + 6 DB Hang Cleans (50/35)
3) 25 Dubs + 4 DB Clusters (50/35)

1) Snatch Grip DL 4 x 3 > 105%
Clean Grip DL 4 x 3 > 105%
Deadlift 4 x 3 - at or heavier than 2 weeks ago

2) In teams of 2 

For Time and Repetitions

Round 1- Partner 1 Row 500m, Partner 2 ME Burpee Box Jumps (24/20)

Round 2- Partner 2 Row 500m, Partner 1 ME Burpee Box Jumps (24/20)

Round 3- Partner 1 Row 500m, Partner 2 ME KBS (55/35)

Round 4- Partner 2 Row 500m, Partner 1 ME KBS (55/35)

Round 5- Partner 1 Row 500m, Partner 2 ME Wallballs (20/14)

Round 6- Partner 2 Row 500m, Partner 1 ME Wallballs (20/14)

Round 7- Partner 1 Row 500m, Partner 2 ME Regular Burpees 

Round 8- Partner 2 Row 500m, Partner 1 ME Regular Burpees 

3) 5 Rounds NFT:

:20 L-sit

15 Banded GM 
15 Internal+ external shoulder rotations each arm