Workouts for In-House Throwdown on Sunday, November 10th.

WORKOUT 1
12 min to establish a 1 RM Power Clean or Squat Clean for each athlete.  The combined lifts will be your score. 1 bar per team.

WORKOUT 2
Ski Ball
AMRAP 12
RX Division:
10 Russian Kettlebell swings (53,35)
10 Cal Skierg
10 Wall Balls (20,14) (10’,9’)

Scaled Division:
10 Russian Kettlebell swings (35,26)
10 Cal Skierg
10 Wall Balls (14,10) (9’)

Athlete 1 does the swings
Athlete 2 does the Skierg
Athlete 1 does the wall balls
Athlete 2 does the swings
Continue this rotation for 12 minutes.
*One athlete works while the other rests.

WORKOUT 3
30 Angels
AMRAP 10
RX Division:
30/20 Cal Bike
30 Ab-mat sit-ups 
30 Thrusters (95,65)
30 Burpees over the barbell
*Divide reps however you like.
*One athlete works while the other rests.

Scaled Division:
30/20 Cal Bike
30 Ab-mat sit-ups
30 Thrusters (55,35)
30 Burpees over the barbell
*Divide reps however you like.
*One athlete works while the other rests.

WORKOUT 4
8 Ball
AMRAP 8
RX Division:
10 Hang Power Cleans (115,75)
10 Box Jump Overs (24,20)  Step overs are allowed.
15/10 Cal Row
*Divide reps however you like.
*One athlete works while the other rests.

Scaled Division:
10 Hang Power Cleans (75,50)
10 Box Jump Overs (20″)  Step overs are allowed.
15/10 Cal Row
*Divide reps however you like.
*One athlete works while the other rests.