Partner Workout!

3 x 10:00 Efforts, complete in any order, 2:00 rest between each.

A)
10 Toes to Bar
25 Double Unders

B)
10 Cal Row/bike/ski
10 x 10m Shuttle Run

C)
8 Each Plate Lunge + Twist @20/15kg
:15/side Side Plank

Goal: Each partner completes a full round of the circuit before tagging their partner in.

Rollback Triceps: 3 x 12-15 reps. Rest 60s.
+
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

3x 3x1min on, 1min off

1 min on, 1min off x3
7 back squat (moderate heavy)
max reps wall balls in time remaining

1min on, 1min off x3
10 power snatch @45/35kg
max reps push ups on time remaining

1min on, 1min off x3
10 pull ups
max reps box jump overs in time remaining

21-15-9
Deadlifts
Handstand Push-Ups
@102/70

5 Rounds For Time:

20 Pull-Ups
30 Sit-Ups
400m Row
50 Double Unders

Rest 2 minutes between rounds.

( 25-40 )

• Puhs for bigger sets of pull-ups today knowing that you won't need your arms on the station that follows
• Row at slightly more aggressive pace than usual here knowing that rest will be coming up shortly after

5 Sets:

Clean Pull + Squat Clean

• You Can choose Weight
• Priority Should be to move really well, next priority can be load
• Athletes should quite the bar back on the ground after the pull

5 Sets:

Snatch Pull + Squat Snatch

• You Can choose Weight
• Priority Should be to move really well, next priority can be load
• Athletes should quite the bar back on the ground after the pull

Warm-up:

3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Snatch grip sotts press behind the neck
10 Overhead squats
:20s Hanging L-sit

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“Bamboo overhead squats”, 3 x 8 - light to moderate weight

Overhead squats

4 x 8 Overhead squat. Moderate weight.

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Core:
3x
1:00 min plank hold
15+15m 1-Arm suitcase carry

Bonus:
4 x 20 Banded pull-ups
4 x 20 Banded tricep push down
3 x 15 Reverse hyper

For total Load:

5 Sets of 2

3 Round:

1:00 Row
4 - 6 Strict Pull Ups
10 Sit Ups
10 Air Squat
20 Single Unders