Partner Friday - Saturday!




Hey Team,


Let's close out the week with some barbell complex lifting and a tough (and unique) partner wod!


Cam



 

TRAINING FRIDAY SATURDAY


WARM UP: Reverse tabata assault bike 8 rounds 10 sec work, 20 sec rest





MAIN CLASS STRENGTH


Power Clean + 2 Front Squat + Jerk 5x1 at 80% 1RM


Rest 2 mins between sets.


tech notes

Try to be at or around 80% 1 rep max for the last three sets


FUNDAMENTALS STRENGTH


Split Jerk 5-5-5-5-5


Work on technique and timing, can go from a rack or from the floor if power clean technique is there. Rest 2 mins between sets.



WOD


Complete as many rounds as possible in 18 mins of: Run, 200 m max rep Air Squat To Pull Ups


tech notes


One person runs while the other does the very unique movement of air squat to pullup (or a variant shown below).


Air squat and pullup must be two separate movements, not a deep jump into a pullup.


Total reps of the air squat pullup is your score, so keep track of your team's reps! The air squat to pullup is just how it sounds - do 1 air squat and 1 pullup (first rep) then drop back down, do 1 air squat and 1 pullup (2nd rep). This works best with a bar that is low enough to jump to.


FG2: Air squat to jumping pullup

FG1: Ring Squat to ring row (set up in ring row position - leaning back - squat down then once your body is straight, do a ring row)

CP: Burpee Pullup

CP2: Burpee bar/ring muscle up