01.19.2018
Warm up:
(Slow and steady pace)
Partner 1 row 200 m while partner 2 do Lunges, then switch.
Partner 1 row 200 m while partner 2 do Ring rows, then switch.
Partner 1 row 200 m while partner 2 do Russian KB Swing, then switch
Partner 1 row 200 m while partner 2 do Alternating KB Clean and jerk, then switch
Mobility:
[10:00]
- Quads & IT Band Smash 2/side
- KB side press (lying down) 3×8 /side
Strength:
(20:00)
Squat clean : Build up to a heavy Double (touch and go)
ex : 4 – 4 – 3 – 2 – 2 – 2 ..
Conditioning:
(CAP 15:00)
Open workout 15.5, in partners
2 rounds of:
27-21-15-9
Rowing
Thursters @95/65
Partners can split the reps as they want, 1 partner works at a time. (if you get to 9 and finish the workout once, start again at 27!)