Partner WOD YGIG
with two barbells
30 hang power cleans, when resting hold the bar in hang 60kg/40kg
30 front squats, when resting hold the bar in rack position 60kg/40kg
if the barbell drops both have to stop doing the reps.
30 weighted sit ups 10kg/5kg keep your legs tied together and alternate reps
30 cal row
600m run, both run

6min emom:

3 x Clean and jerk @ 60kg

2min rest

6min emom:

PC + Clean + FS @ 65kg

2 min rest

6min emom:
PC + PC + PC & Jerk @ 70kg

AMRAP 12:00
50 Double Unders
15m/each Front Rack/Overhead Crossbody Carry (DBs or KBs)
10 each Renegade Rows

If using DBs use the same DBs for the carry and the renegade row!

Extra:
Banded Facepull-apart: 3 x 20-25. Rest 60s

12x
90sec ON/90sec OFF

A) 4 Devils Presses
5x7m Shuttle Run
+ Max Cal. Echo Bike

B) 6 Burpees
5x7m Shuttle Run
+ Max Cal. Row

C) 8 DB Snatches
5x7m Shuttle Run
+ Max Cal. BikeErg

D) 10 KB Swings
5x7m Shuttle Run
+ Max Cal. SkiErg

TGU (15 mins )
Find your best for the day in 5 sets
- quality work!!

45 min PK
500m row
10 goblet squats
30 s HBH
30s ABH
10 light kb swings
30 s hang
600m jog
100 rope jumps

8 rounds for quality
30 Meter Sled Push @ moderate or 1:00 Bike Erg Hill Climb (out of seat, max damper)
10 each Landmine Rotation
30-45s Sandbag or Odd Object Hold on chest

Päivän raskas C&J

1) 45 min PK
600m jog
10 cal airbike
12 wall ball squat cleans
10m lunges
30s HBH
30s ABH
30+30s side plank
800m row

Romanian deadlift 4 sets 10 reps