Warm up:
Warmy+
3×3; 1 power clean, 1 front squat and 1 push press.
In between sets, 20 jumping jacks
After warmy+, teams of 2 will bring their bar (weighted) out to mid field, this is where the exercises will be performed.
Xfit WOD:
Teams of 2 complete the following;
With a running clock for 24 minutes, partners run as many laps as possible. Every 3 minutes each athlete will complete the following;
10 burpee facing over the bar (follow your partner)
10 power snatch 95/65
Plank hold (while other partner is performing power snatch)
No matter where you and your partner are at during your run, at 3 minutes you’ll sprint to mid field to complete the Rx’d exercises. Once both teammates have completed the Rx’d rep count, resume running.
Pull up work;
5×10
No comments yet.