Workout for Saturday, July 31st

Outdoor Classes will be coached on Tuesdays and Thursdays at 7am at Kiwanis Park.
Gym Workout

2 Person Team Workout Part A:

5:00 to establish heaviest squat clean as a team:

2:00 rest

:90 AMRAP:
A1: ME Squat Clean @ 50% of heaviest lift

1:00 rest

:90 AMRAP:
A2: ME Squat Clean @ 50% of heaviest lift

Score is total weight lifted (add each athletes heaviest lift together)
+
Total Reps of Squat Cleans

2 Person Team workout Part B:
For Time: (20:00 Cap)
500m-400m-300m-200m-100m on rower ea
DBL KB FR Hold (53/35)

**Every time you set KB Down, 5 Burpee ea**

A1 rows 500 as fast as possible, while A2 hold KB FR. Once A1 finishes 500m, athletes switch. A2 now rows 500 while A1 holds KB. This repeats for the 400m, 300m, 200m, and 100m.

**IF ATHLETE SETS KB DOWN, ALL WORK MUST STOP AND BOTH ATHLETES NEED TO DO 5 BURPEES BEFORE ANY ROWING CAN CONTINUE. ATHLETE CANNOT START ROWING UNTIL KB IS IN FRONT RACK POSITION**