|a) WARM UP:
Partner Workout Saturday! Happy BDay Coach Dani!
Two people; 1 barbell – pick a weight to do the following. The bar cannot touch the ground. If it does, 20 burpees each.
Pick a partner that can do the same weight as you. The weight should be heavy enough to do 10 unbroken, when fresh.
Buy in: 1,000m row
Cash out: 1,000m row
Time cap: 25 mins
** odd number? 90 reps for 3 people
1. Split Jerk with pause at standing position (8 seconds): 7 sets × 2 reps. Work technique and balance.
2. Power clean: 3,3,2,2,2,1,1: Work up to a heavy single if it feels good and looks fast!
3. Nordic curls – 5 sets x 5 reps
Rest as needed today.
1. Technique work – jumping the bar, turn over, pulls, snatch balance
2. Work up to a heavy snatch for the day – 15 mins
3. Trunk work:
– 20 Medball Russian twists
– Heavy sandbag shoulder carries – 2 lengths per side