Warm-up:
3 mins machine of choice
-into-
3 sets:
10 Walking Lunge Steps Arm Extended Overhead
10 Kip Swings
10 Suitcase Deadlifts (each)
10 Hang Dumbbell Snatch
10 Alternating V-Ups
+
Freedom (RX'd)
Teams of 2
40-20-10
Synchro Alternating Dumbbell Snatches @ 50/35#
Synchro Toes-to-Bar
—
Independence (Scaled/Masters)
Teams of 2
40-20-10
Synchro Alt Dumbbell Snatches @ 35/25#
Synchro Knees to Elbows
—
Compete (Open Prep/Quarterfinals)
Teams of 2
50-30-20
Synchro Alt Dumbbell Snatches @ 70/50#
Synchro Toes-to-bars