*Partner WOD *

AMRAP 30min:

10 Bench Press 80/50
500m row

WOD a

10 rounds for time

3 Bar muscle ups

6 Reverse sandbag lunges

24 Double unders

WOD b

10 rounds for time

3 pull ups

6 goblet lunges

24 Single unders

WOD

In pairs:

20 rounds for time:
10 spiked swings
30ft bear crawl
30ft reverse bear crawl

Good Morning Push Press ( SN GRIP ) On toes to balance

5 x 2 @ 60 - 80 % Of SN

Halting Snatch Deadlift

4 x 3 @ 110% Of SN

Snatch High Pull + Squat Snatch

7 x ( 1 + 1 ) @ 65 - 75%

6x3 Split Jerk
- Rest 2-3min btw sets.

Set 1-3: 70%
Set 4-5: 75%
Set 6: 80%

7 sets of Bench Presses
Set 1: 7 @65%
Set 2: 7 @65%
Set 3: 7 @70%
Set 4: 7 @70%
Set 5: 5 @75%
Set 6: 5 @75%
Set 7: 5 @80%
- Rest 3 mins between sets.

3 rounds:
60sec Forearm Plank
20 Mountain Climbers
15 Leg Raises
10 Crunches
Rest 1-2min btw rounds

1) Push press 4x3x80%

Every 1:15 x 10 (12:30), alt. btw:
4 Back Squats
2 Front Squats
- Both lifts to be done at 85-90% 1RM front squat.
- If you think you will need to break or there isn't enough time for the prescribed weights, drop the percentages down -10% to achieve the goal.

5 sets of Power Clean + Push Jerk:
Set 1: 2 Power Cleans + 3 Push Jerks @65%
Set 2: 2 Power Cleans + 3 Push Jerks @70%
Set 3: 1 Power Clean + 2 Push Jerks @80%
Set 4: 1 Power Clean + 1 Push Jerk @85%
Set 5: 1 Power Clean + 1 Push Jerk @90%
- Rest 2-3min btw sets.
- Power cleans should be done as singles.