04.10.2021 Partner WOD

Warm Up
2 sets
200m run or row
60 feet waiter carry + farmer carry (one DB/KB each hand)
200m run or row
60 feet waiter carry + farmer carry- switch positions
5 deep squat progressions


Barbell warm up
every in 3 reps at the high hang position and then hang position
1. clean extension
2. clean high pull
3. power clean
4. squat clean
5. cluster

WOD
"Do Not Bend"
Partner workout
15:00
part one
7:00 AMRAP
farmer carry as far as possible- switch partners every 50m

Rest 1:00

7:00 AMRAP
3 touch and go power cleans
2 hang squat cleans
1 hang clean thruster
complex needs to be done unbroken
155/105 115/75 95/65
partner B- max calories bike or row
every switch must complete 10 burpees between the 2 people
working at the same time