"1-2-3 for 30"

EQUIP: Bar (a: 135/95, i: 95/65, b: 65/35), DBs (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

WARM-UP:

*Active Stretch

*400m Run

-then:

4 Rounds -

*10 x Power Jack

*10 x Plank Jack

-then:

*PVC Pass Thru

*PVC OHS

*Burgener Warm-Up for Snatch

--------------------

MAIN SET:

30 Minute AMRAP -

*1 x Squat Snatch (a: 135/95, i: 95/65, b: 65/35)

*2 x DB Renegade Row (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

*3 ea. x Pistol

(Goal: 30+ Rounds)

FINISHER:

5 min. AMRAP -

*10 Unbroken Reps of Grasshopper (R and L = 1 rep)(Rx = shin touches forearm)

SCORE = Total Successfully Completed Rounds

(Goal: 10+ Rounds)

Partner FINISHER:

*2000m Row (share the work in any manner; 1 works at a time)

-Non-Rowing Partner must Wall Sit for duration that partner rows

-Must SWITCH duties if wall-sitting partner breaks