WARM UP:
:30 On / :15 Off x 6:
- Air Squat
- Overhead bar hold
- Wall sit Hold
STRENGTH:
A. 1:30 EMOM x 6:
3 Position Clean
- 1 below the knee power Clean .
- 1 Above the knee power Clean .
- 1 At the hip power Clean .
B. :30 EMOM x 5:
- 1 Power Clean
PARTNER WOD: (cap22)
For Time:
- 20 Cal Machine (Each )
- 40 Wall-balls (Each )
- 30 DB Snatch (Each )
- 20 Cal Machine (Each)
Then..
3 Rounds :
- 5 Synchronized Inchworm to push-ups
- 10 Synchronized Hang power Clean
- 10 Synchronized Burpees Step ups
Comments