Every 90 Seconds for 15 Minutes

3 Squat Clean @50-70%

*all sets may be across or increasing in weight, record all



15 Min AMRAP With a partner:

20 Thruster

20 Synchronized Situps



*each team has a set of 5’s, 10’s, 15’s, 25’s, 45’s …. first round is empty bar, then add 20/10 to every subsequent round.  women will start with a 35, then 45/55/65, etc.  Men will start with 45, then 65/85/105/125/145, etc.  Level 1 will not increase weight.  Find an appropriate weight with the coach and stay there.  


*partners perform situps together for a total of 40, 20 each.  


L3: 10 Synchronized Toes 2 Bar


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