Warm Up:
2 rounds:
30 plate jumps
10 alternating spiderman stretches
20 lateral plate jumps
10 plate deadlifts
10 plate presses
Core Warm-Up:
3 sets:
:30: hollow hold
:30 plank hold
Skill Work:
On a 6:00 clock:
Establish a heavy clean and jerk single
PARTNER WOD:
AMRAP 15 with a partner:
5-10-15-20…
Clean and jerk (125/185 lb)
Synchronized sit-ups
Synchronized box jump-overs (20/24 in)
– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.
Intermediate:
AMRAP 15 with a partner:
5-10-15-20…
Clean and jerk (95/135 lb)
Synchronized sit-ups
Synchronized box jump-overs (20/24 in)
– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.
Beginner:
AMRAP 15 with a partner:
5-10-15-20…
Clean and jerk (55/75 lb)
Synchronized sit-ups
Synchronized box step-overs (12/20 in)
– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.
HOME WOD:
Equipment:
AMRAP 15 with a partner:
5-10-15-20…
Dumbbell clean and jerks
Synchronized sit-ups
Synchronized object jump-overs (knee height)
– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.
– Use two DBs for the clean and jerks.
Bodyweight:
AMRAP 15 with a partner:
5-10-15-20…
Synchronized burpees to target (12 in)
Synchronized sit-ups
Synchronized object jump-overs (knee height)
– Continue adding 5 reps to each movement at the end of the round.
Movement scaling options:
Clean and jerk: Load, hang clean and jerk, DBs
Synchronized sit-up: Ascending plank hold (:15, :30, :45, 1:00…)
Synchronized box jump-over: Height, PVC jump-overs
Limited equipment option:
AMRAP 15 with a partner:
5-10-15-20…
Synchronized burpees to target (12 in)
Synchronized sit-ups
Synchronized object jump-overs (knee height)
– Continue adding 5 reps to each movement at the end of the round.
Cool-Down:
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg