180109 ~ Get Out Yo' Seat & Jump Around!!


Clean & Jerk

Every 90s x 6 min

3 @ 75%/80%/85%

2 @ 90%/95%

**No Misses** Drop every rep**


“Jump Around”

In Teams Of 2

EMOM x 21 min


15 DB OHS (50/35#)


**Every 3 rnds – 50 DU’s (or 75 SU).

Score: /21

Partners are working on different movements and switch at the end of each minute. Remaining time in the minute after completing the prescribed reps is the rest period. Every third minute, both partners complete 50 DU’s or 75 single-unders. For example: in minute 1, Partner A completes the dumbbell thrusters while Partner B completes the HSPU. In minute two, they switch. In minute 3, they each complete the 50 double-unders or 75 single-unders. Continue this pattern for 21 minutes.

Cash Out:

30 Shoot Thru’s

 **Every 10 reps ME “L” sit hold

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