| b) Partner wod:
With a partner:
- 400m partner run together
- 100 Jumping lunges
- 60 Burpees over partner (partner 2 holds plank, while partner 1 must hop over them)
- 80 power cleans (135/95)
- 60 Pull ups (partner holds barbell in front rack position – 135/95)
- 100 DU
- 50 cal row (partner holds barbell in top of deadlift position – 135/95)
** Reps will be done in the following manner: 5-4-3-2-1 (I do 5, you do 5, I do 4, you do 4, etc)
OLYMPIC LIFTING:
Saturday –
- 3-position clean (floor, knee, mid-thigh) – 65% x 5 sets
- Clean pull – 85% (of clean) x 5 x 5
- Snatch balance – max for day (10 mins), then; 75% of that x 2 x 3
Sunday-
- Pausing Snatch – hold for 5 secs at knee – 50% x 1 x 5, 55% x 1 x 5, 60% x 1 x 5
- Clean & jerk with pause at jerk catch for 3 secs – 50% x 1 x 5, 55% x 1 x 5, 60% x 1 x 5
- Seated barbell presses – 6 sets x 4 reps @ 55% of 1 RM strict press
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