Saturday 4/1

If MAAC posts a workout or more, change today up and run through everything posted if not hopefully the following is helpful

1) Just like yesterday warm-up your Clean and Jerk and then strip the bars down and on a 6 minute clock max CJ.  Get into teams of 2 or 4 with only one person lifting at a time. Everyone else can help with weight changes

2) Teams of 4: 14 min AMRAP
200m row
5 Sand bag over the shoulder (150/100)
2 Rope Climbs

-once the first person is off the rower, person 2 can get on the rower. Once person 1 is done the bag person 2 can get on the bag. Continue in this fashion for 14 minutes

3) In M/F pairs
Complete for time:
42 Synchronized Thrusters (95/65) every rep you complete counts 2 (so 21 each)
42 HSPU- partner holds a HS for reps to count
9 Bar MU- partner hangs from bar
30 Synchronized Thrusters (15 each)
30 HSPU
7 Bar MU
18 Synchronized Thrusters (9 each)
18 HSPU
5 Bar MU

-for the HSPU and bar mu either partner can do the work as long as the hold is held

4) Teams of 4 for time 2M/2F:
Complete the required reps for each barbell of power cleans
Mens bars:
25 Reps at 135
20 Reps at 185
15 Reps at 205
Ladies Bars:
25 Reps at 95
20 reps at 125
15 reps 135

You must buy-in with 45/35 Cal on AB

On 3,2,1 go athlete one begins on the bike. Once they are finished they can begin at any barbell they wish to start knocking off reps.  Athlete 2 then begins on the bike and once they are done they can go begin cleaning.  Only one person working for each Gender.