1 HERO + 2 BENCHMARKS -Friday May 14, 2021

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

Thursday, May 13th, 2021 at 9:50 pm / WODS