AMRAP 20 min: Teams of 2, share work anyhow with 1 person working at a time;
5 strict pull ups (any grip variation) *scale appropriately with bands as needed.
10 box jump overs
15 Alt. arm DB snatch
*suggestion would be to switch each movement, so P1 pullup, P2 box jump, P1 DB snatch… etc.. but athletes may choose to rotate through anyhow based on strengths/weaknesses of each individual.
Lvl6/5: strict pullup- unassisted, BJO 24/20”, DB 50/35#
Lvl4/3: banded pullup, BJO 24/20”-step or jump as needed, DB 35/20#
Lvl2/1: ring rows, box steps any”, DB 20/15#
