Warm-up
1 min dubs, partner holds dead hang chin over bar
Switch
1 min wallballs
Partner holds wall sit
Switch
1 min strict hspus
Partner holds a handstand
switch
Oly
EMOM 1-6
3 Squat Cleans @ 75%
-This should be lighter, working on technique. No touch and go.
Minute 7- Rest
EMOM 8-16- Even Minutes Only
2 Reps 80-90%
-This should be heavier and every other minute. No touch and go.
Strength
Push-press
3-3-3-3 @80-85%
Partner WOD
200 Double Unders
100 Wallballs
50 Strict Handstand Push-ups
100 Wallballs
200 Double Unders
The Rules
While one partner is working the other partner is completing a static hold.
Double Unders- Partner hangs With Chin over the bar
Wallballs- Partner holds Wall Sit
Handstand Push-ups- Partner holds handstand
-Partition the Reps as Able