TEAM DAY
(TRADITIONAL CF PARTNER WORKOUT)
WARM-UP
AMRAP X 7 MINUTES
:20 JUMPING JACKS
5 INCH WORM WALK OUTS + PIKE
10 PVC PASS THROUGHS
:20 HOLLOW HOLD
INTO…
WORKOUT SPECIFIC WARM-UP
15 MINUTES POINTS OF PERFORMANCE FOR THE BB POWER SNATCH, FRONT SQUAT, AND THE DB SNATCH. + TIME TO BUILD TO WORKING WEIGHT FOR WORKOUT.
WORKOUT
IN TEAMS OF 2
- AMRAP X 8 MINUTES
ALT ROUNDS
8 HANG POWER SNATCH
8 HAND RELEASE PUSH-UPS
-REST 2 MINUTES-
- AMRAP X 8 MINUTES
ALT. ROUNDS
8 FRONT SQUATS
8 PULL-UPS
-REST 2 MINUTES-
- AMRAP X 8 MINUTES
DIVIDE UP WORK EVENLY
ONE PARTNER WORKS AT A TIME
30 WALL BALLS
40 DB SNATCHES
*A. WEIGHT OPTIONS
115/80
95/65
80/55
65/35
*B. WEIGHT OPTIONS
135/95
115/80
95/55
80/55
*C. WB - 20/14 14/10 DB 50/35 40/30 30/20 20/10
