WORKOUT "PARTNER KELLY"
5RFT 400M RUN TOGETHER
30 BOX JUMPS
30 WALLBALLS
24/20", #20/14 * SPLIT WORK
STRENGTH 12M TO ESTABLISH
MAX POWER CLEAN + HANG POWER CLEAN + JERK
WORKOUT
EVERY 3:00 X 5 ROUNDS
15/12 CAL MACHINE
15 SHOULDER TO OH #95/65
AMRAP WALL WALKS SCORE IS WALL WALKS
STRENGTH
5 SETS OF;
5 DEADLIFTS 20 ALTERNATING KB SEE-SAW ROWS
REST 1:30 BTW
WORKOUT
30-20-10
DB BOX STEP UPS
SIT UPS #50/35 X 1
STRENGTH EMOM 10
4 HANG POWER SNATCHES
WORKOUT EVERY 5:00 X 3 ROUNDS
15/12 CAL BIKE
20 ALT DB SNATCHES
10 TOES TO BAR
#50/35 SCORE IS SLOWEST ROUND
SKILL FREE STANDING HANDSTANDS & HANDSTAND WALKING
WORKOUT
AMRAP 20
400M ROW 10
DB MANMAKERS 1 MANMAKER = 1 PUSH UP + RIGHT ARM ROW + LEFT ARM ROW +Clean & Jerk #35/20'S
STRENGTH
BACK SQUAT
BUILD TO HEAVY SINGLE FOR THE DAY
WORKOUT
9-15-21
GOBLET SQUATS
BURPEES
#70/53
PARTNER WORKOUT
IN TEAMS OF 2:
100 THRUSTERS FOR TIME*
#95/65
*EMOM BEGINNING AT 0:00 PARTNERS EACH COMPLETE 5 SYNCHRO BURPEES OVER BAR
**SPLIT REPS FOR THRUSTER AS NEEDED