091815 – Friday

Strength:

Power Cleans 5×4

*Focus on hip speed and reaching full triple extension

Skill:

3 Min: Work on accumulating unbroken DUs

Conditioning: PartnerWOD

6 Minute AMRAP
• 15 Calorie Row
• KB Swings
Score is # of KB Swings

 

Rest 3 Minutes

6 Minute AMRAP
• 100 M Farmer’s Carry
• Pull-ups
Score is # of Burpee pull-ups

Rest 3 Minutes

6 Minute AMRAP
• 50 Double Unders (or 100 Skips)
• Abmat Sit-ups
Score is # of Abmat Sit-ups

 

Teams of two work together partner A starts on first movement, while partner B starts doing as many reps of second movement as possible. They switch movements when partner A completes her task, continuing to accrue as many reps of movement B as possible in 6 minutes.

Teams can start on any of the 3 acts, but must rotate in order (eg. Start at 3, then move to 1, finishing at 2.

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