4101 Saturday 5/24/2025

A
Run to Blackmore
Into
2 rounds
10 banded pull apart
10 banded strict press
:20 second dead hang
10 empty barbell muscle clean/snatch*
*round 1 muscle snatch, round 2 muscle clean

B
10 min EMOM
1 snatch + 1 low hang snatch (below knee)

Into

10 min EMOM
1 clean + 1 low hang clean (below knee)

* work to a heavy in both 10 minute windows. Score is total combined load for both complexes

C
“Gelato”
For time:
3 rounds
10 db goblet step up’s (85/55) (20”)
6 db ground to over head (85/55)

120/100 cal ride*

3 rounds
15 double kb hang snatch (16/12)
2 rope climbs*
*1 legless, 1 regular for guys

120/100 cal ski*

*shared, you go I go

Flow:
Partners will both complete 3 rounds of the db step ups and ground to overheads at the same time. When partners are done with their 3 rounds each, they can start accumulating calories. Both partners do not need to be done to start working on the calories. The format is the same for part 2. Both partners will complete 3 rounds working at the same time then can start working on the calories. The calorie efforts will be in a you go I go fashion sharing the burden.