High volume partner workout. Today the loads need to be perceived as light from the start. The goal is to have teams with goal to spend 5:00 on the tower or bike at the end. The db must stay moving and that means you have to be fast with movements all the way through the finish of the box jump overs. That gives 19 minutes to goal to work through the prescribed movements and reps, scale accordingly!
1:00 bike or row partner 1
1:00 plank partner 2
2 rounds
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Everyone
3 inch work
6 Spider-Man
8 air squat
3 rounds
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3 single arm db deadlift each
3 goblet squat
4 step up + 3 box jump
2 rounds
RXconditioning:
24:00 AMRAP
200 DB snatch (50/35lb.)
150 goblet squat (50/35lb.)
100 box jump overs (30/24’)
Max cal row or bike in remaining time!
* loads should be scaled to feel “light” to athletes to start due to volume accumulation today!
Intermediate:
24:00 AMRAP
200 DB snatch (35/20lb.)
150 goblet squat (35/20lb.)
100 box jump overs (24/20’)
Max cal row or bike in remaining time!
Baseline:
24:00 AMRAP
150 DB snatch (20/15lb.)
100 goblet squat (20/15lb.)
50 box jump overs (12/8 inch)
Max cal row or bike in remaining time!
1:00 pigeon each leg
1:00 pancake stretch
