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:
24 box jump-overs (20/24 in)
24 power snatches (65/95 lb)
24 overhead squats (65/95 lb)
24 knees-to-elbows
24-cal bike
– Step down from the box.
Intermediate:
AMRAP 20 with a partner:
24 box jump-overs (20/24 in)
24 power snatches (55/75 lb)
24 overhead squats (55/75 lb)
24 knees-to-elbows
24-cal bike
– Step down from the box.
Beginner:
AMRAP 20 with a partner:
24 box step-overs (12/20 in)
24 hang power snatches (35/45 lb)
24 overhead squats (35/45 lb)
24 hanging knee raises
24-cal bike
– Step down from the box.
Home Workout:
AMRAP 20 with a partner:
24 object jump-overs
24 alternating dumbbell power snatches (35/50 lb)
24 single-arm dumbbell overhead squats
24 lying knees-to-elbows
24 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, step-ups
Power snatches: Load, hang power snatch, power cleans
Overhead squats: Load, front squats
Knees to elbows: Range of motion, V-ups, lying leg raises, sit-ups
Bike: Machine, reverse lunges
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves