9 Min Ladder with a 9 Min Rest while your partner goes then another 9 Min AMRAP (As always, different levels for different levels of athletes)
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Level 1: 9 Min “Ladder” 3-6-9-12-15-18-21 etc…
Russian KB Swings - 53/35 KB
Goblet Squats - 53/35
10 Double Unders or 30 Singles
9 Min Rest while partner goes - Then
9 Min “Ladder” 3-6-9-12-15-18-21 etc…
Russian KB Swings - 53/35
Goblet Squats - 53/35
Calorie Bike
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Level 2: 9 Min “Ladder” 3-6-9-12-15-18-21 etc…
Hang Power Snatch - 75/55
OH Squat - 75/55
15 Double Unders
9 Min Rest while partner goes - Then
9 Min “Ladder” 3-6-9-12-15-18-21 etc…
Deadlift - 75/55
Hang Power Clean - 75/55
S2O - 75/55
Calorie Bike
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Level 3: 9 Min “Ladder” 3-6-9-12-15-18-21 etc…
Hang Power Snatch - 75/55
OH Squat - 75/55
30 Double Unders
9 Min Rest while your partner goes - Then
9 Min “Ladder” 3-6-9-12-15-18-21 etc…
Deadlift - 75/55
Hang Power Clean - 75/55
S2O - 75/55
Calorie Bike