Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

Take 10 min to warmup your DL’s. Power snatches and partner wallballs.

Workout:

As a team of 2 complete for time:

30 Power Snatches (95/65)

40 Partner Deadlifts (275/185)

50 Box Jump Overs (24″/20″)

60 Lateral Burpee Over Bars

70 Lunges

80 Partner Alternating Wall Balls (20#/14#)

90 AbMat Sit-ups

Partner Run 400m

* Alternate work/rest with your partner except for WB DL and Run. Change load as you go.