Friday 9/18

Warmup

Movement Prep/Plyos

Strength

None

MetCon

Partner Workout:

Partners will alternate doing the dumbbell complex that we've been using as our warmup. The first round, each partner will do 6 reps of each exercise. Second round, each partner will do 5 reps...Then each partner will do rounds of 4, 3, 2, and 1. This is to be done for speed, but as always, with a focus on form. In case you need a reminder, here is the list of exercises...

Swings

Snatch Left

Snatch Right

Cleans

Thrusters

Pushups

High Pulls

Burpees

To make sure this is clear I will outline how this should work...

Partner 1 does 6 reps of each exercise...

Partner 2 does 6 reps of each exercise...

Partner 1 does 5 reps of each...

Partner 2 does 5 reps of each...

Partner 1 does 4 reps of each...

Partner 2 does 4 reps of each...

...

...

...

...

Partner 1 does 1 rep of each...

Partner 2 does 1 rep of each...

You will post the total time it takes for you and your partner to complete the workout. I think I have each pair listed next to each other on the board... if not feel free to change it but keep the board neat.

I won't be getting to the weight room until 9ish so if you do the workout before then, post your time next to your front squat weight.