Dynamic Effort Back Squat 8 sets of 3 @ 55%
Hold bottom position for 3 seconds and stand up as quickly as possible.
Working in teams of one male and one female perform the following:
50 Back Squats 95/65
50 Shoulder To Overheads 95/65
50 Front Squats 95/65
50 Chest 2 Bar Pull-ups
50 Overhead Squats 95/65
The workout begins with the male holding the bar in the back rack while the female athlete squats with prescribed weight. She can complete as many or as few reps as desired before switching. Athletes can take turns without dropping the bar but if the bar is dropped teammates must switch and cannot resume until both bars are off the floor. For shoulder to overhead and front squat the weight must be held in the front rack. For pull-ups teammate must hang with feet off the floor and for overhead squats teammate must hold bar overhead but not in squat.
100 Kettlebell Snatches for time 24/16View All WOD's