Oly/Pump tonight and every Tuesday night @ 7pm
Warm-up
200m Run
3 Rounds
5 Box Jumps
5 KB Swings
5 Push Ups
Partner Strength
With a Partner*
Power Clean and Jerk
Min 1-3: 12 Reps @ 75%
Min 4-6: 10 Reps + 10|5lbs
Min 7-9: 8 Reps + 10|5lbs
Min 10-12: 6 Reps + 10|5lbs
Min 13-15: 4 Reps + 10|5lbs
*Work with your partner to complete the number of reps in each interval. Try to work with someone of similar ability on the same bar or use 2 bars if necessary. The reps are the total between both partners (ex: Round 1 would be 6 reps each)
Partner WOD (20 Minute Cap)
2 Rounds
Partner A: 100m Farmers Carry 2|1.5’s
Partner B: AMRAP Box Jumps.
*Then switch
-Then-
2 Rounds
Partner A: 200m Run
Partner B: AMRAP KettleBell Swings, 2|1.5
*Then switch
-Then-
2 Rounds
Partner A: 250m Ski
Partner B: AMRAP Ring Dips**
*Then switch
-This is scored by total reps and total time. Goal should be 15 minutes, 20 minute Cap
Level 2 – 1.5|1
Level 1 – 1|.75
**ADV- AMRAP Ring Muscle-ups
Extra Work
50 GHD Sit Ups
100’ HS Walk
50 T2B
100’ HS Walk
Scaled
30 GHDs
50’ HS Walk or 20 Shoulder Taps
30 T2b
50’ HS Walk or 20 Shoulder Taps