Partner Thursday
Warm-up
Warm-up
1-2 Sets
1:00 Bike
20 Alt. Leg V-Up
10 Hang Power Clean (45/35)
-Then-
Build to Hang Power Clean weight. (135/95)
1:00 Bike
20 Alt. Leg V-Up
10 Hang Power Clean (45/35)
-Then-
Build to Hang Power Clean weight. (135/95)
1 Set (at workout pace):
5/4 Calorie bike erg
4 Synchro Sit-ups
3 Hang Power Cleans
Partner Workout
Metcon (Time)
4 Sets
20/16 Cal Bike Erg (Split evenly)
30 Synchro abmat Sit Ups
40 Hang Power Cleans (135/95) (split)
-Rest 2 minutes between sets-
20/16 Cal Bike Erg (Split evenly)
30 Synchro abmat Sit Ups
40 Hang Power Cleans (135/95) (split)
-Rest 2 minutes between sets-
Finisher
Metcon (Checkmark)
12 Minute EMOM
odd minute: 50 foot Handstand Walk
even minute: 10 Russian Pushups
Accessory
Metcon (Checkmark)
50 Runners Crunches (total)
50 Leg Lifts
50 Reverse Crunches
50 Plank Jacks
50 Feet anchored sit ups
50 Leg Lifts
50 Reverse Crunches
50 Plank Jacks
50 Feet anchored sit ups