Warm-up: Coach’s Choice
Strength/Skill: Clean Complex (15 Minutes to Get Heavy for the Day)
Power Clean
Hang Clean (power or squat)
Clean (squat)
WOD: 20 Minute Partner AMRAP
Partner 1: 5 Power Cleans + 50 Meter Overhead Barbell Carry
Partner 2: Rest
Female RX: 95#
Male RX: 135#
Coed RX: 115#
Teen/Masters Female RX: 65#
Teen/Masters Male RX: 95#
Teem/Masters Coed RX: 75#
Partner 1 stands at the start line (by front door) with the bar. Partner 2 stands at the 100 meter mark (by the end of the sidewalk). Partner 1 completes 5 power cleans, then gets it overhead to carry it to partner 2. Partner 2 cannot start his/her power cleans until partner 1 sprints back to the start line. You will always do your barbell work at the same spot. That never changes. Partner 1 should mark a round after partner 2 drops the barbell off each time. If time is called on a carry, finish it and give yourself 10 reps.
Stimulus/Focus: Time to have fun with a partner doing a movement we don’t get to do often.
Cool Down: Partner Choice