Movement activation
Partner Wod
Triple Threat
Wod 1
8 min Cap
4 rounds
20 HP snatches 40/30
20 Burpees
20/15 Cal Bike
Wod 2
8 min Amrap
9-15-21-21-15-9
B Box Jump Overs
Power Clean and Jerks 60/40
Wod 3
6 min AMRAP
3 DL
2 HPC
1 S20
Team of 3 Team Body Weight in pounds (lbs) = Calories on Bike / Row Every 50 Calories stop and perform 12 power clean and jerks @ 80/60 Eg. Total Team weight = 200kg 200kg x 2.2 (lbs) Total Calories =
Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 3 x Band & Partner Assisted Nordic Hamstring Curl with a 10-second pause in the bottom posi
