Partner workout, old school flavor. Today we see a simple couplet that allows for a potent stimulus. The teams of 2 can choose to break up the work however they decide. The rules apply that all thrusters must be done each round prior to any toes to bar being done. The load selected should be potentially done for 15 unbroken without slow contrived tempos if athletes were fresh. Let that description be the guide for load selection!
Medball warm up
10 jumping jack
10 Medball deadlift
10 jumping jack
10 medball front squat
10 jumping jack
10 medball squat clean
10 jumping jack
10 medball thruster
2 rounds for quality
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3 Barbell front Squat
3 Barbell Push Press
3 Thruster
3 rounds building to workout weight.
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5 Kip swings
5 kip swing + knee to chest
5 Toes to bar or hanging leg raise
3 rounds for refinement of toes to bar
RXConditioning
42 Thrusters
42 Toes to bar
3 rounds for time.
95/65lb.
16:00 Time cap
Intermediate
42 Thrusters
42 Hanging leg raise
3 rounds for time.
65/45lb.
Baseline
42 Thrusters
42 Hanging leg raise or Lying leg raise
3 rounds for time.
35/15lb.
2 x max effort chin over bar holds
Rest 3:00 between each.
