Team Work

0-10mins:

Establish a 3RM Hang Clean

10-20mins:

In a relay format: AMRAP:

4 Thrusters, 50/35

7 burpee box overs

20-30mins:

75 Snatches, 35/ 25

75/ 60 cal bike

Max reps:

Hang clean and jerk, 35/ 25

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Weightlifting

"Painstorm XIX"

Amrap 40

5 Deadlifts 35/ 25

5 Hang power cleans

5 Font squats

5 Push presses

5 Back squats