Warm Up:
1 round:
:30 granny tosses
:30 bounce passes
:30 chest passes
:30 side tosses, right
:30 side tosses, left
:30 roll passes
:30 reverse roll passes (athletes stand backs toward each other and through the ball between their legs)
:30 overhead throws
:30 squat + throws
Specific Warm-Up:
2-3 sets:
3 box jump-overs per partner
5 power snatches per partner
5 overhead squats per partner
3 knees-to-elbows per partner
PARTNER WOD:
AMRAP 20 with a partner:
23 box jump-overs (20/24 in)
23 power snatches (65/95 lb)
23 overhead squats (65/95 lb)
23 knees-to-elbows
23-calorie Air Bike
Intermediate:
AMRAP 20 with a partner:
23 box jump-overs (20/24 in)
23 power snatches (55/75 lb)
23 overhead squats (55/75 lb)
23 knees-to-elbows
23-calorie Air Bike
Beginner:
AMRAP 20 with a partner:
23 box step-overs (12/20 in)
23 hang power snatches (35/45 lb)
23 overhead squats (35/45 lb)
23 hanging knee raises
23-calorie Air Bike
Teams of 3
AMRAP 20:
23 box jump-overs (20/24 in)
23 power snatches (65/95 lb)
23 overhead squats (65/95 lb)
23 knees-to-elbows
23-calorie Air Bike
– One athlete works; resting athletes hold a plank. Rotate as needed.
At-home option:
AMRAP 20 with a partner:
23 object jump-overs
23 alternating dumbbell power snatches (35/50 lb)
23 single-arm dumbbell overhead squats
23 laying knees-to-elbows
23 dumbbell clean and jerks
– Use one dumbbell for the snatches and overhead squats.
– Use two dumbbells for the clean and jerks.
Movement scaling options:
Box jump-overs: Height, step-overs
Power snatches: Load, alternating dumbbell power snatches
Overhead squats: Load, alternating overhead lunges
Knees-to-elbows: Range of motion, sit-ups
Air bike: Substitutions
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves