TARGET SCORE
Target Time: sub 30 minutes

Time Cap: 45 minutes

STIMULUS and GOALS
How to Pace: The pace should be CHALLENGING with the 1:1 work to rest ratio whenever we do a partner-style workout. Communicate a rep scheme for both prior that can highlight each other strengths and cater towards your weaknesses.

How it should Feel: Both you and your partner received an invitation to this LACTIC ACID PARTY. Workout hard, behave, and make sure you are home before dark.

WORKOUT STRATEGY & FLOW
Rope Climbs: 1 rep back forth, make sure you jump high and use your legs before your arms.

Lunge Walk: 6 lengths total for 3 each means 1 partner goes 50ft and then the other follows. Goal has to be unbroken so stay stepping and breathe through each rep.

Chest to Bar: Depending on skill and where fatigue is we would love for both athletes to hit moderately high sets to keep transitions at a minimum. Worst case, hit 5-10 rep snack and forth.

Echo Bike: A Timebase back and forth (30sec/30sec) can help partners of different calibers, or if both have similar endurance, then 10-15 calories go 1:1. Choose one that supports both and keeps the intensity up with close work to rest ratio.

Dumbbell Squats: 10-15+ reps back and forth is a good aim. Keep them fast and make sure to meet the standards.

SCALING
The SCALING aim is for both athletes to maintain a relatively high intensity with consistent effort.

Scaling option to finish near the target score:

Partner Workout
8 Rope Climbs
6 - 50ft Front Rack Double Dumbbell Walking Lunge (2x35/25)
50 Pull Ups
100/80 Calorie Echo Bike
50 Pull Ups
100 Double Double Squats (2x35/25)
8 Rope Climbs

MOD for Rope Climb
1 Rope Climb=3 Toes to Bar

Snatch for load:
- 1 rep @ 75%
- 1 rep @ 80%
- 1 rep @ 85%
- 1 rep @ 93%
- 1 rep @ 93%

* 60-90 seconds rest between sets.

Target score
Weight/load is your score.
STIMULUS and GOALS
How to Pace: Steady. We want smooth reps that you can work on barbell technique while getting in some volume.

How it should Feel: Muscular Endurance. The reps will add up and you will experience some fatigue but it should be manageable.

STIMULUS and GOALS
Power Clean and Jerks: We are working on building smooth touch'n go/unbroken volume with moderate to light weights.

This will feel easy in the first couple rounds, but get a little tougher in later rounds. Manage the grip fatigue by keeping the grip relaxed each set!