Skill: work on Kipping motion/T2B/Pull ups
Post-Christmas Partner EMOMs
"You go, I go style"
10 minute EMOM
Partner 1: 12 burpees
Partner 2: Rest
Partner 2: 12 Burpees
PArtner 1: Rest
(Follow for entire workout)
Right into…
10 minute EMOM
Partner 1: 14 power cleans (135/95) (115/75)
Partner 2: Rest
Right into…
10 minute EMOM
Partner 1: 16 wall balls (20/14)
Partner 2: Rest
Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets
Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups