Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Three rounds of

150 m row

10 KB snatches, 5 each arm

10 kb situps

5 strict Dips

Workout Warmup:

Take 10 min to set up stations and do 5x3 clean and jerks. Warmup pullups between sets.

Workout:

Helen Meets Grace
As a team of 2 complete for time:
– One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together.
Partner Run 400m
21 Kettlebell Swings (24/16kg)
12 Pull-ups
Partner Run 400m
21 Kettlebell Swings
12 Pull-ups
Partner Run 400m
21 Kettlebell Swings
12 Pull-ups
30 Clean & Jerks (135/95)