40-20-10 reps, for time of:

Synchronized Alternating Dumbbell Snatch, 50/35 lbs

Synchronized Toes-to-bar

Complete in teams of 2.

if space for synchro toes to bar is an issue, instead have athlete one perform 40 snatches while athlete two performs 40 toes to bar. When both athletes are done, switch and repeat. Continue in this manner for the 20s and 10s.

Target time: 3-5 minutes
Time cap: 8 minutes
Large Class Target time: 4-6 minutes
Large Class Time cap: 8 minutes

Stimulus is high intensity but with a strategic rep scheme/pace. Athletes need to have a solid plan of attack that allows them to push the pace/tempo to finish in the target time frame.

It’s one movement! Athletes should be in Attack mode from the start. Come out swinging and see if you can hold on for dear life.

3 rounds for quality of:

10 Deficit Push-ups

10 Bent Over Barbell Rows, pick load

10 L/10 R Single Arm Banded Tricep Extensions

10 Dumbbell Spider Curls, pick load

10 Plate Overhead Sit-ups, pick load

GHD Hip Extension Hold, 30 secs

10 L/10 R Star Plank Reach Throughs

Hanging L-Sit Hold, 30 secs

Dumbbell Front Rack + Overhead Carry, pick load, L 30 yd/R 30 yd

* Rest 3 mins

Bent Over Barbell Rows- moderate weight RPE 7
Dumbbell Spider Curls- moderate weight RPE 7