Partner Day
Warm Up/Mobility
Warm-up
2 Sets
1:30 Bike (OR another ERG OR Jog) (build intensity each round)
12 Ring Row
10 Goblet Squats
8 inchworms
1:30 Bike (OR another ERG OR Jog) (build intensity each round)
12 Ring Row
10 Goblet Squats
8 inchworms
1 Set: (at workout pace)
:30 ERG of choice
20 Double unders
5 Wall balls (20/14)
1 Rope Climbs
Metcon
Metcon (AMRAP – Reps)
2 sets
Amrap 12
100 double unders
60 wall balls (20/14)
5 Rope Climbs
Max Burpee box jump overs (24"/20")
*"resting" partner must 10/7 Cal before switching
Amrap 12
100 double unders
60 wall balls (20/14)
5 Rope Climbs
Max Burpee box jump overs (24"/20")
*"resting" partner must 10/7 Cal before switching
-rest 3:00
Strength
Touch and Go
This barbell cycling is more about getting volume in with good form than really high intensity
No more than 50%
This barbell cycling is more about getting volume in with good form than really high intensity
No more than 50%
Warm-up
Burgener Warm up Snatch – 3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
B) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
-then-
C) Burgener Warm Up Clean – 3-5 reps at each position
(perform all movements below in the power position (no squat required))
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Power Snatch (10×4 (Every :30))
Power Clean and Jerk (10×4 (every :30))
* A 2 Rests while A1 is doing work however must complete 10/7 Cal before Switching