Partner Friday - Saturday!
Let's close out the week with some barbell complex lifting and a tough (and unique) partner wod!
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.
Try to be at or around 80% 1 rep max for the last three sets
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.
Complete as many rounds as possible in 18 mins of: Run, 200 m max rep Air Squat To Pull Ups
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