12.11.2021 Partner WOD

Warm up
2 sets
10 each side Bulgarian split squats
10 each side single leg glute bridge
10 bird dogs
10 dead bugs

then...
2 sets
cardio 1:00 increasing pace every 20 seconds
25 banded good mornings
10 DB Z press- light load


barbell warm up- do one round cleans, one round snatches
3 reps each
clean grip RDL
clean extension
clean high pull
power clean




WOD
"Interstellar"
with a partner
I go, You go style
For Time

10 rounds
5 thrusters 95/65
5 pull ups

10 rounds
5 power clean & jerk 95/65
5 TTB or hanging knee raises

10 rounds
5 power snatch 95/65
5 burpee over bar