|a) WARM UP:
3 rounds of:
|b) Partner WOD!
35 min AMRAP:
** split the work however you want, except the run and the wheelbarrow must be done by both partners
– 2 sets x 5 reps in the three different versions. These are:
(1) 5 secs down, up fast, without pause in the bottom position;
(2) 5 secs down, 3 sec pause at bottom and a 3 sec pause at the top;
(3) No pause in the bottom position but a pause at the top between reps.
– Find your daily max in triples (10 mins). Do a full lift and then drop the bar and do it again, and again.
– Do 3 additional sets of triples at 90% of what you got above.
– 3 sets x 3 reps of power cleans w/ a 2 second pause in the catch followed by a front squat with this tempo (down slow, up fast) and after the last clean, 3 split jerks w/ a 3 second pause in the split (start at 40% and increase for the 3 sets)
– Find your daily max in doubles (10 mins). Do a full lift and then drop the bar and do it again.
– Do 5 additional singles at the weight of the heaviest double.