PREPARATION:
- Run 2 laps or Row 300m
- 10 DB Front Squats
- 10 DB Hang Power Cleans
- 10 DB Push Press
STRENGTH:
Every 90 seconds for 8 rounds (12 minutes) of:
- 1 Pause Front Squat @ 75% (spend 2 seconds in bottom) + 1 Front Squat
- this heavier than last week; pause at bottom is only 2 seconds, not 3
Met-Con WOD: Partner Style
7 minute AMRAP of:
- 12 KB Swings
- 11 Push Press @ 95/55
- 10 Double Unders
while partner holds a plank; switch as needed
REST 1 minute
6 minute AMRAP of:
- 9 Deadlifts @ 95/55
- 8 Push Ups
- 7 Wall Balls
while partner hangs from the Pull Up bar
REST 1 minute
5 minute AMRAP of:
- 6 Box Jumps
- 5 Thrusters @ 95/55
- 4 Goblet Squats
while partner holds a plank; switch as needed
REST 1 Minute
4 minute AMRAP of:
- 3 Power Cleans @ 95/55
- 2 Jumping Lunges (2 each leg)
- 1 Wall Walk
while partner hangs from Pull Up bar
