01.29.2022 Partner WOD

Warm Up
2:00 cardio
then
2 sets
prone plank shoulder circles x 10 each direction
plank shoulder taps x 10 each side
single leg hip bridges x 10 each side
1 *Barbell Complex

*Barbell Complex*
2 hang muscle cleans
2 front squats
2 hang power cleans
2 tall cleans
2 power cleans



WOD
"Knuckle Head"

with a partner, divide and conquer, one work- one rest

18 Minutes As Many reps As Possible:
16 Alternating DB Snatch 50/35 35/20
10 DB Step Ups 50/35 35/20
16 Toes to Bar or hanging knee raises
10 Single Arm Alternating Devil Press 50/35 35/20
16 Box Jumps 24/20 inches


-Immediately into-
10 Minutes to Build up as heavy as possible:
1 Rep Clean
partners work together to lift to their heaviest clean- squat or power