Workout
PARTNER WORKOUT
Teams of 2 Complete…
AMRAP x 8 MINUTES
8 DB Power Clean (50/40)|(40/30)
8 DB Farmer’s Lunge
-Rest 2:00-
AMRAP x 8 MINUTES
8 DB Power Clean (50/40)|(40/30)
8 DB Farmer’s Lunge
*Partner 1 completes a full round while Parter 2 holds plank.
Finisher
60 Reps of Alternating Leg Lowers Holding Plate
*Both athletes perform reps at same time, both perform 60.
Strength/Skill
EXTENDED WARM-UP
3 SETS
5 OHS (3131)
*Perform with empty bar or PVC and perfect mechanics
Workout
NANCY
5 ROUNDS FOR TIME
400m Run
15 OHS (95/65)|(75/55)
Workout
EMOM x 18 MINUTES
Min 1 — 12/10 Cal Bike
Min 2 — 20 V-Ups or Tuck-Ups
Min 3 — 2 Rope Climbs
Post workout stretching
2:00 in Each
Seal Stretch
Saddle
Forward Sit (legs wide)
Strength/Skill
SKILL DEVELOPMENT
10:00 Practice
Full Pull-up Progression, Cycling Reps & Scaling
Workout
4 ROUNDS FOR TIME
10 Deadlifts (275/185)|(225/155)
20 C2B Pull-ups
60 Double Unders
Strength/Skill
EXTENDED WARM-UP
Build to Moderate Set of 5 Hang Squat Clean
*This is not 5RM! Keep reps fast and clean. Session is meant to build confidence pre-workout.
Workout
FOR TIME
12-10-8-6-4
Hang Squat Clean (155/105)|(135/95)
12-12-12-12-12
Burpee to Target
Finisher
3 SETS
25 Weighted Sit-ups
*Use KB or DB Across Chest
