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Workout

Sunday

Warm-up

Partner Warm-Up!
With a partner, grab a Medball to share and complete…

400m Partner Medball Run (switch as needed)

Into...

1 ROUND:
P1: 5 Straight Leg Deadlifts + 5 Hang Muscle Clean + 5 Hang Power Clean
P2: Spider Lunges & Bootstrapers
Then switch roles!

Into...

1 ROUND:
P1: 10 DB Upright Rows + 5 DBL DB Russian Swings + 5 Tuck-ups
P2: Hollow Body Hold
Then switch roles!

Workout

Metcon (Time)

IN TEAMS OF 2...

FOR TIME
200m Sprint
30 Hang Power Clean (135/95)|(95/65)
50 Toes 2 Bar
200m Sprint

-Rest 1:00-

200m Sprint
30 Power Clean (155/105)|(115/75)
40 Toes 2 Bar
200m Sprint

-Rest 1:00-

200m Sprint
30 Squat Clean (185/135)|(135/95)
30 Toes 2 Bar
200m Sprint

*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.

(Score is Time)

Optional Cool Down

FOR 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.

(No Measure)

Want to see some of these movements in action? Check out our .