Wednesday

Warm-up
Warm-up
PARTNER AMRAP – 4 MIN
P1: Row (Moderate Pace, Nasal Breathing)
P2: Completes (then athletes switch!)
8 Groiners
8 Scap Push Ups
8 Scap Pull Ups

-Rest 1:00-

PARTNER AMRAP – 4 MIN
P1: Row (Moderate to Fast Pace)
P2: Completes (then athletes switch!
8 BB RDL’s
8 BB Hang Muscle Cleans
8 BB Hang Power Cleans

From here, go into a brief 2:00 foam rolling session for the lats and upper back

Workout
Metcon
AMRAP x 7 MINUTES
1-2-3-4…and so on
Bar Muscle-Ups
2-4-6-8..and so on
Hang Power Clean (155/105)|(115/75)

-Rest 3:00-

AMRAP x 5 MINUTES
Pick-Up Where You Left Off!

(Score is Rounds + Reps)

Finisher
Metcon
3 SETS
30 MB Russian Twists or 15/15 Side Throws
20 Weighted Glute Bridge-Ups (MB or DB)

(No Measure)