Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**2 sets10/8 Calorie Machine5 Downdog/Seal Pose Transitions5 Kipping Knee Raises 10 PVC Pass throughs10 PVC Overhead Squats **2. Workout Prep**With an Empty Bar5 Snatch Deadlifts5 Muscle Snatch5 Snatch Push Press5 Overhead Squats3 Squat Snatch – into – 3 sets (with a partner)5 Synchro Toes to Bar3 Overhead Squats (build […]

Harley Quinn

Teams of 216:00 Amrap20 Synchro Toes to Bar20-30-40-50. . .Overhead Squats (115/80) * Target number of Reps: 220 reps (through the round of 50 OVHS)* Minimum number reps before scaling: 150 reps

Captain Boomerang

Teams of 25 sets (Each)5 Power Clean and Jerks (135/95)4 Power Clean and Jerks (155/105)3 Power Clean and Jerks (185/135)2 Power Clean and Jerks (205/145)1 Power Clean and Jerk (225/155)-Rest 1:1 between set – * Target time each set: 2-2:30 minutes* Time cap each set: 4 minutes