"CLOCK WORK" – 12 Min Cap
⠀⠀
Part A -⠀⠀
For time:
⠀⠀
⠀⠀
9 Synchro Squat cleans ⠀⠀
9 Synchro Pull-ups⠀
⠀⠀
⠀⠀
15 Synchro Front squats ⠀⠀
15 Synchro Pull-ups⠀⠀
⠀⠀
⠀
21 Synchro Thrusters ⠀⠀
21 Synchro Pull-ups⠀⠀
⠀⠀
Part B -⠀⠀
⠀⠀
In the remaining time build to a max of the complex:⠀⠀
1 Squat clean⠀⠀
1 Front squat⠀⠀
1 Thruster⠀⠀
⠀
Rx – 50/30kg
Scaled – 30/20 kg and 6" Synchro Burpees

‘Walk the Plank’ – 17 min Cap
⠀
Workout Description –⠀
3 rounds for time:⠀
⠀
Round 1 -⠀
10 Synchro Dead ball lunges⠀
20 Synchro Single arm DB STO⠀
40 Double unders each
⠀
Round 2 -⠀
10 Synchro Dead ball lunges⠀
15 Synchro Single arm DB snatch⠀
60 Double unders each⠀
⠀
Round 3 -⠀
10 Synchro Dead ball lunges⠀
10 Synchro DB Hang clean and jerk⠀
80 Double unders each⠀

Rx

DBall – 65/45
DBell – 22.5/15

Scaled

45/25
15/10
Single skips – 60/80/100