WOD

30-20-10 reps for time:
Deadlift, 185/135
Burpees-over-barbell, lateral

Or, as a 2-person team...
30-20-10 reps for time:
Deadlift, 185/135
Burpees-over-barbell, lateral

Deadlifts are synchronized at the top of the movement. Burpees are synchronized at the bottom of the movement.

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For time:
60 Strict Toes-to-bar

-Rest 5:00, then...

Each for time:
50/35 Calories, Air Bike
40/28 Calories, Air Bike
30/21 Calories, Air Bike
20/14 Calories, Air Bike
10/7 Calories, Air Bike

1:2 work-to-rest interval
*Compare to 03.20.2023

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Joe Mills 20/20 Workout 

For the Squat Snatch:
Min. 1 = 1 rep, 70% RM
Min. 2 = 1 rep, 70% RM
Min. 3 = 1 rep, 70% RM
Min. 4 = 1 rep, 70% RM
Min. 5 = 1 rep, 70% RM
Min. 6 = 1 rep, 70% RM + 5kg
Min. 7 = 1 rep, 70% RM + 5kg
Min. 8 = 1 rep, 70% RM + 5kg
Min. 9 = 1 rep, 70% RM + 5kg
Min. 10 = 1 rep, 70% RM + 5kg
Min. 11 = 1 rep, 70% RM + 7.5kg

AMRAP 20 minutes of:
1 Round of "Cindy"
1 Clean & Jerk, 185/135

Amrap 10 minutes of:
25 Double-unders
10 Burpees

Amrap 7 minutes of:
7 Kettlebell Cleans L-arm, 53/35
7 Kettlebell Cleans R-arm, 53/35
7 Kettlebell Push Press L-arm, 53/35
7 Kettlebell Push Press R-arm, 53/35

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

AMRAP 20 minutes of:
1 Round of "Cindy"
2 Dumbbell Clean & Jerk, 50's/35's

Amrap 10 minutes of:
25 Double-unders
10 Burpees

Amrap 7 minutes of:
7 DB Hang Power Cleans L-arm, 50/35
7 DB...

REST DAY!
Get out of the gym.

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!