DATE – Sunday – STRENGTH

 

Warm-up/Mobility

 

WOD A) (20 min)

5-7 x Clean and Jerk (2+2)

 

WOD B) 3 rounds – Not for time

8-10 x Glute hamstring raise

10-12 Banded glute bridge

50’ Barbell overhead walking lunge – Snatch Grip

 

 

 

 

 

 

 

 

DATE – Sunday – WOD

 

Warm-up/Mobility:

Dynamic Stretch

 

WOD A) Warm up for WOD/Tech review

 

WOD B) Partner Workout:

 

-Partners must accumulate 1500m (divided evenly) on the erg. Partner A rows while partner B holds a 225/155lb Deadlift. Partners must rotate whenever bar is dropped.

 

-Partners have to accumulate 50 Burpees (divided evenly). Partner A does Burpees while Partner B holds 135/95lb in front rack position. Partners can break up reps how they like but must rotate whenever bar is dropped.

 

-Partners must perform 50 Power Cleans @ 135/95lb (divide evenly). Partner A cleans while partner B holds Dip Support (or Pushup support). Partners must rotate when Dip/Pushup stops being held.

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