PARTNER WOD

Mobility/Warm-up
Coaches Choice

MetCon
RX
Team "Badger"
3 rounds for time with a partner of:
60 Squat Cleans, 95/65lbs
60 Pull-ups
Run 800 meters (together)

SCALED
3 rounds for time with a partner of:
60 Squat Cleans, 75/55lbs
60 Assisted Pull-ups
Run 800 meters (together)

LITE
3 rounds for time with a partner of:
60 Med. Ball Squat Cleans
60 Ring Rows
Run 400m (together)

Share the work with your partner however you choose with only one person working at a time. Complete the runs together.

COMPETITION PROGRAMMING
DURING OPEN GYM ONLY

Specific Mobility Session
(spend 10-15 minutes moving through areas that are generally tight or bothering you)

Weakness Warm-up
75 Bar Facing Burpees

MetCon
RX
3 Rounds For Time:
10 Power Snatch, 115/75lbs
10 Burpee Box Jumps, 28/24″
(RX+ 135/95lb power snatch, RX++ 155/105lb)

SCALED
3 Rounds For Time:
10 Power Snatch, 95/65lbs
10 Burpee Box Jumps, 24/20″

Strength
“Touch and Go” Push Jerk 5×5
Start at 70% Work up

Competition Side Work
Accumulate 7 minutes of at parallel wall sits with hands above legs
20 Minute Cap