BENCHMARK WOD: PARTNER MONTI
AMRAP 30 with a partner:
50 barbell back-rack step-ups (35/45 lb) (20/20 in)
15 cleans (95/135 lb)
50 barbell back-rack step-ups (35/45 lb) (20/20 in)
10 snatches (95/135 lb)
Intermediate:
AMRAP 30 with a partner:
50 barbell back-rack step-ups (15/25 lb) (20/20 in)
15 cleans (65/95 lb)
50 barbell back-rack step-ups (15/25 lb) (20/20 in)
10 snatches (65/95 lb)
Beginner:
AMRAP 30 with a partner:
30 KB goblet hold step-ups (18/12 lb) (12/12 in)
15 cleans (45/35 lb)
30 KB goblet hold step-ups (18/12 lb) (12/12 in)
10 snatches (45/35 lb)
Home Workout:
AMRAP 30 with a partner:
50 single-dumbbell back-rack step-ups (35/50 lb) (20/20 in)
15 double-dumbbell cleans (35/50 lb)
50 single-dumbbell back-rack step-ups (35/50 lb) (20/20 in)
10 double-dumbbell snatches (35/50 lb)
– If no box is available to step up onto, substitute lunges.
Movement scaling options:
Barbell back rack step ups: Reps, load, box height, dumbbell goblet hold step-ups
Cleans: Load, reps, hang cleans, dumbbell cleans
Snatches: Load, reps, hang snatches, dumbbell snatches
Cool down:
1 set:
1:00 child’s pose stretch
1:00 seated pike stretch
1:00 seated straddle stretch