Sunday

Warm-up
Warm-up
PARTNER WARM-UP / EACH COMPLETE 3 ROUNDS!

PARTNER 1:
5 Squat Jumps
5 RDLs
5 Clean Pulls
5 High Pulls
5 Muscle Cleans

PARTNER 2: Row (Increasing effort each set…EZ, Mod, Hard)

Partner Workout
Metcon
IN TEAMS OF 2…

FOR TIME*
500m Row
60 Power Clean (135/95)|(95/65)
1000m Row
40 Power Clean (155/105)|(115/75)
1500m Row
20 Power Clean (185/125)|(135/95)

*P1 works while P2 rests. Partners must alternate every 250m on each row. Partners can switch as needed on the Power Cleans.

(Score is Time)

Cool Down
Warm-up
FOR RECOVERY
5:00 Flow Stretching*

*Suggested Flow…
Cobra Stretch
Pigeon (L-side)
Pigeon (R-side)
Seated Forward Fold
Rebound Recovery

(No Measure)