Warm Up:
1 set:
:30 jumping jacks
10 alternating Samson stretches
10 shoulder press
10 bent-over rows
1 set:
:30 up-downs
10 hang power cleans
10 front-rack reverse lunges
10 push presses
1 set:
:30 burpees
10 barbell complexes
– 1 complex = 1 hang power clean + 2 front-rack reverse lunges + 2 push presses.
Specific Warm-Up:
2 sets:
6 front-rack reverse lunges
6 push presses
2 bar muscle-ups or scaling option
– Use workout loading.
– Each partner should perform two sets, with one partner working as the other rests.
PARTNER WOD:
AMRAP 20 with a partner:
30 front-rack reverse lunges (65/95 lb)
20 push presses
10 bar muscle-ups
– Share work as desired.
Intermediate:
AMRAP 20 with a partner:
30 front-rack reverse lunges (45/65 lb)
20 push presses
10 jumping bar muscle-ups
– Share work as desired.
Beginner:
AMRAP 20 with a partner:
30 unweighted reverse lunges
20 push presses (35/45 lb)
10 jumping pull-ups
– Share work as desired.
Home Workout:
AMRAP 20 with a partner:
30 dumbbell front-rack reverse lunges (35/50 lb)
20 dumbbell push presses
10 dumbbell devils presses
– Share work as desired.
– Use two dumbbells.
Movement scaling options:
Front rack reverse lunges; Load, dumbbell lunge, step-ups
Push press: Load, dumbbell push presses
Bar muscle up: Reps, jumping bar muscle-up, jumping pull-up
Cool down:
Accumulate:
1:00 foam roll glute/side
1:00 cobra stretch