Warm Up
9 min EMOM
Min 1: 1 wall walk+:10 high plank hold
Min 2: 1 wall walk+10 jumping jacks
Min 3: 1 wall walk+10 jumping lunges
Strength
3 sets of 20
Back rack reverse lunge
*barely touch the back knee, keep the chest up, and push back to get front and back knee to 90°
Partner Workout:
1 HERO + 2 BENCHMARKS
Randy+Grace+Isabel
75 snatches 75/55
30 clean and jerks 135/95
30 snatches 135/95
*every 2:00, including the start 4 synchro bar facing burpees
T1: lower weights as needed
T2: as written
T3: 7 synchro bar facing burpees
No Barbell Option:
18 min AMRAP
12 Burpees
24 jumping lunges
72 single unders