Intent: You go and I go partner workout! Today’s workout is 21 big rounds of a full you go, then I go execution. Each partner will be responsible for 1 full round while the other athlete rests, then they switch. Whoever starts the workout will get 1 more round due to the odd total number! Scale the weight on the barbell to something that athletes can high 9 unbroken snatch for the first 8 rounds or so (4 rounds each). For advanced athletes who want a big big challenge, use the GHD, most should use an abmat however.
Partner warm up
50 cals bike or row (split between both)
10 inch worm
20 Spider-Man
30 Air Squat
40 Superman
50 jumping jack
*one partner works at a time, work should be split evenly.
RXConditioning:
9 Hang snatch (95/65lb.)
15 Sit up
21 rounds for Time
Intermediate:
9 Hang snatch (65/45lb.)
15 Sit up
21 rounds for Time
Baseline:
9 Hang snatch (45/35lb.)
10 Sit up
14 rounds for Time
**partners execute 1 full round and rest while other partners working. Teams decide who will do extra round.
2:00 Max push ups
*Record total reps done.
