Movement activation
Team WOD 11 Rounds for Time (in a Team of 4) 1 Partner Row, 1 partner hold/rest,
other 2 working 1:1 11 Clean-and-Jerks 70/45 11 Burpees 11 Chest-to-Bar Pull-Ups 11 American Kettlebell Swings 11 Ab Mat Sit-Ups 11 Front Squats 70/45 80 Double-Unders During the 11 Rounds:
1100 meter Row (each team member)
On the 1:30 x 5 Sets: 3-Position Muscle Snatch 3 Overhead Squats Then On the 1:30 x 5 Sets: 1 Power Snatch 1 Squat Snatch Then AMRAP 15: 25 Overhead Squats 30/20 20 Single Dumbbell Hang Clean and Jerk
For Time 10 Deadlifts 85/65 10 C2B 1 Power Clean 85/60 3 Front Squats 85/60 20 HSPU 20 Bar Facing Burpees 1 Power Clean 85/60 3 Front Squats 85/60 30 DB Snatches 30 Toes-To-Bars 1 Power Clean 85/60 3
Front Squat Complex 5 Sets: 1 Power clean 1 Tempo Pausing Front Squat 33x1 1 Pausing Front Squat 2 Front Squats Then Partner WOD 1 work 3 min 1 rest 3 mins 5 Rounds each : AMRAP 3:00 12 Single DB Box