With a partner, grab a medball to share, and run 400m- switching who holds the medball whenever!
When they come in, put the medball away and one partner grabs a barbell!
P1: 5 RDL + 5 Hang Muscle Clean + 5 Hang Power Clean
P2: Spider Lunges & Bootstraps until P1 is done
Then switch roles!
P1: 10 Scap Pull-Ups + 5 Kip Swings + 5 Toes-to-Something
P2: Banded Face Pulls & Banded Lat Pull-Downs until P1 is done
Then switch roles!Partner WorkoutMetcon (Time)FOR TIME
30 Hang Power Clean (135/95)|(95/65)
50 Toes 2 Bar
30 Power Clean (155/105)|(115/75)
40 Toes 2 Bar
30 Squat Clean (185/135)|(135/95)
30 Toes 2 Bar
*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans and TTB any way. For the 200m sprint, each partner must run 100m while the other partner rests.Optional Cool DownWarm-upFOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Forearm Smash
*For both exercises, perform 1:30 on one side then 1:30 on the opposite side.