“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
