A. Primer
2x 30 Sec Glute Bridge Hold
B. H+F+P:
Back Squat
3,2,3,2,3 (Wave Loading)
*First set should be 75-80%
Example:
Set 1: 3 @ 225
Set 2: 2 @ 255
Set 3: 3 @ 235
Set 4: 2 @ 265
Set 5: 3 @ 245
C.
H Partner Workout:
For Time: 18 Min Time Cap
50/40 Cal Row
10 Rounds of (1 Deadlift + 1 Hang Power Clean + 1 Front Squat) (115/85)
50/40 Cal Row
10 Rounds of (1 Deadlift + 1 Hang Power Clean + 1 Front Squat) (115/85)
50/40 Cal Row
10 Rounds of (1 Deadlift + 1 Hang Power Clean + 1 Front Squat) (115/85)
50/40 Cal Row
F Partner WOD:
For Time: 18 Min Time Cap
60/50 Cal Row
10 Rounds of (1 Deadlift + 1 Squat Clean + 2 Front Squat) (165/115)
60/50 Cal Row
10 Rounds of (1 Deadlift + 1 Squat Clean + 2 Front Squat) (165/115)
60/50 Cal Row
10 Rounds of (1 Deadlift + 1 Squat Clean + 2 Front Squat) (165/115)
60/50 Cal Row
P Partner WOD:
For Time: 18 Min Time Cap
60/50 Cal Row
10 Rounds of (1 Deadlift + 1 Squat Clean + 2 Front Squat) (225/155)
60/50 Cal Row
10 Rounds of (1 Deadlift + 1 Squat Clean + 2 Front Squat) (225/155)
60/50 Cal Row
10 Rounds of (1 Deadlift + 1 Squat Clean + 2 Front Squat) (225/155)
60/50 Cal Row