February 2023 Same Sex Pairs [Cat1]

0-3 MINS
500 / 400M ROW
MAX EFFORT GTOH
36 MINS
500 / 400M ROW
MAX EFFORT GTOH
6-7 MIN
TRANSITION
7-12 MINS
MAX EFFORT CLEAN 6 JERK
12-15 MINS
500 / 400M ROW
MAX EFFORT GTOH
SCORE 1 = REP X WEIGHT
SCORE 2 = COMBINED WEIGHT

WORKOUT 2

FOR TIME
21 Synchro Front Squats@40/25KG
42 Burpees Over Bar
15 Synchro Front Squats@40/25KG
30 Burpees Over Bar
9 Synchro Front Squats@40/25KG
18 Burpees Over Bar
6 Synchro Front Squats@40/25KG
12 Burpees Over Bar
3 Synchro Front Squats@40/25KG
6 Burpees Over Bar

Score = Time
Cap 10 mins

WORKOUT 3

Buy In = 50 Synchro Box Jumps@24/20”

5 ROUNDS
10 Synchro Alt DB Hang Snatch @ 15/10kg
10 Synchro Alt OH Lunges
50 Skips

Buy Out = 50 Synchro Box Jumps@24/20”

Score = Time
Cap 10 mins