Strength and Speed 3

9 Minute AMRAP

9,12,15,18....

T2B (scaled hanging knee raises)

Hang Power Snatches (95/65) (65/45)

50 ft sandbag carry (150/100) (80/50)

Split reps anyway you like starting off with 9 total toes to bar, then 9 total hanging knee raises, followed by 50 feet of sandbag carry completed by one partner. Then you will add 3 reps to the toes to bar and Hang Power Snatches. The sandbag carry will remain 50 ft. You will continue adding 3 reps to t2b and Hang Power Snatches until the 9 minutes is up.

• Hang Power Snatches must come from the Hang not the floor.
• You may not catch your Hang Power Snatch in a squat.
• Every 5 feet of sandbag carry = 1 rep. You must pass the designated line for it to count.

8 minutes to find a heavy complex.

Both partners will find a complex and they will be totaled up for a score.

1 Deadlift + 1 Clean + 1 Thruster

At 3,2,1 Go the bar will be empty. Both partners can assist each other in loading the bar. One partner will go at a time. Clips must be used.

Partner A will go until they find a heavy complex. They can use as much of the 8 minutes they like, but keep in mind time is shared between partners. For example if Partner A uses 5 minutes- partner B will have 3 minutes.

Once Partner A is completed they can load up Partner B's bar and start. There will be separate bars for the teammates.

• Your clean must be from the floor. 
• Squat or Power is permitted.
• A cluster is not permitted- you must stand up your squat clean (if you choose to squat clean) before performing your thruster.
• A thruster jerk is not permitted.
• You must complete a full squat and show control at the top of your thruster.
• Once the time is up- time is up. You cannot complete a rep that has been started.

Your score will be Partner A's weight + Partner B. i.e. Partner A completes 130 and Partner B completes 205- your score will be 335

Please see the attached video for more details.

7 Minute AMRAP

14 Cal Bike

14 OH Lunges with plate (45/25) (25/10)

14 Burpees to the plate

Split reps anyway you like!

• Someone has to be on the bike when it reaches 14 calories
• One lunge per leg = 1 rep
• The plate must stay overhead
• For the burpees both feet must touch the plate. Any part of your feet can touch the plate. (i.e. just the toes) You do not need to stand up all the way.

5 Rounds

15 Cal Row

12 Deadlifts

9 Hang Power Cleans

6 S2OH

Intermediate: 135/95 Scaled: 95/65

12 minute cap

You will start off of your rower at your designated line.

At 321 Go 1 partner can hop on the rower and complete some or all the 15 calories. Someone must be on the rower when it hits 15 cals.

Then 12 deadlifts must be completed and can be split anyway you like. Once the deadlifts are completed then you will complete 9 hang power cleans.

All reps must come from the hang- pause cleans, cleans from the floor and squat cleans will not count.

Once they are complete you will complete 6 shoulder to overhead. Any s2oh is permitted- strict press, push press, push jerk, split jerk (feet must come back to center on split jerk). You can split the whole workout anyway you like.

Your score is your total time to complete 5 rounds. If you don't complete all 5 rounds in the 12 minute cap, 1 second per missed rep will be added to the 12 minute cap.

See video for mroe details