03.04.19 Partner WOD

Warm Up
8:00 EMOM
min 1: 2-3 TGU each side
min 2: band hollow lat pulls x 10 reps
min 3: 6-8 bent over barbell rows
min 4: hollow band Y's x 10 reps

https://www.instagram.com/p/BqLBguyFCSK/

Skill: press and curl
odd- landmine press x 6-8 reps/side - add a plate to the barbell
even- bicep curls x 6-8/arm


Clean warm up
1. find the power position- tap there
2. tap + high pulls
3. tap + power clean from power position
4. find the hang position and power clean from there

Primer:
4 sets clean complex at 40% 1RM
1 clean pull + 3 tall cleans + 1 hang power clean

WOD
Partners
2 RFT
30 hang power cleans 135/95 115/75 95/65
60 cal row
120 Double unders
*split reps as you wish- one work, one rest