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 Power Clean + 5 Hang Squat 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!

IN TEAMS OF 2...

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

-Rest 1:00-

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

-Rest 1:00-

200m Sprint
30 Hang 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 HSC and TTB any way. For the 200m sprint, each partner must run 100m while the other partner rests.

(Score is Time)

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)