-Warm Up-
2 rounds each partner
Partner 1*
5 single arm DB RDLs
+
5 single arm DB hang Cleans
+
5 single arm DB snatch
Do all reps on one side
(Switch rounds next round)
Partner 2 will bike while P1 completes a round
Into…
1 round each
P1 performs 10 scap pull-ups + 5 Kip swings + 5 T2B/HKT
P2 performs banded face pulls and banded last pull downs until they are done
-WOD-
PARTNER WORKOUT
FOR TIM
20/16 Cals
60 DB Snatch 50/35
50 Toes 2 Bar
20/16 Cals
-Rest 1:00-
20/16 Cals
60 DB snatch 70/50
40 Toes 2 Bar
20/16 Cals
-Rest 1:00-
20/16 Cals
60 DB Snatch 100/70
30 Toes 2 Bar
20/16 Cals
*P1 works while P2 rests. Workout must be completed in order. Partner can split the DB snatch and TTB any way. For the 20 sprint, each partner must sprint 10 Cals while the other partner rests.
OPTIONAL COOL DOWN
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Forearm Smash
*For both exercises, perform 1:30 on one side then 1:30 on the opposite side.
