“BARBELL BALLET”

On a 18min running clock:

10min to find max complex

3 front squats (from the ground)
1 jerk (split or power)

Note: First rep of the front squat can be a squat clean. You cannot

Immediately into

8min AMRAP

2,2,4,4,6,6,8,8

Deadlifts
Bar facing burpees

Deadlifts weight at your heaviest successful complex

Score is max load for the complex plus reps in the AMRAP combined

Accessory work
Shoulders of steel
Plates lateral raises 3×8

Conditioning
50 cals air bike

Weightlifting
Snatch grip press 3×5

Gymnastics
Bottom ring support swings 3×10

Core
50 GHD situps
50 hip extensions

“DOUBLE FEATURE”

TEAMWOD

Teams of 2 or 3 (Better with 3)

For time:

40 synchronized toes to bar
40 synchronized dumbbell single arm hang clean and jerk 50/35
40 synchronized box jump overs 24/20*
40 synchronized dumbbell single arm hang clean and jerk 50/35
40 synchronized toes to bar

*For the box jumps, both athlete going over is one rep

BURN

For time:

200m run
20 push ups
20 kettlebell swings 53/35
20 goblet squats 53/35
400m run
40 push ups
40 kettlebell swings 53/35
40 goblet squats 53/35
400m run
20 push ups
20 kettlebell swings 53/35
20 goblet squats 53/35
200m run

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