Warm Up:
Three sets of:
Row x 200m
Single-Arm Kettlebell Front Rack Carry x 100ft per side
Two sets of:
Kip Swing x 10 reps
Dive-Bomber Push-Up x 8 reps
Kettlebell Swing x 6 reps
A.
In teams of two, perform the following for time:
800 Meter Run (together)
immediately followed by…ten rounds, alternating each movement, of…
10 Dumbbell Hang “Clusters” (50/35 lb DBs)
10 Burpees
10 Strict Pull-Ups
immediately followed by…
800 Meter Run (together)
(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A performs 10 strict pull-ups; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)
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