March 28, 2017

A:Warm Up
00:00-12:00
With a partner, complete the following:
A1. Partner 1 holds plank
Partner 2 does 10-15 kip swings
Switch repeat

A2. Partner 1 does 15 shoulder to overhead with empty bar
Partner 2 holds the bar overhead
Switch and repeat

A3. 30 Medicine Ball Situps with a partner

A4. Partner 1 does 15 wall balls
Partner 2 holds a wall ball goblet squat
Switch and repeat.

12:00-20:00
Warm  up deadlift

B1: Clean Grip Deadlift 
Set up like a clean and pull from floor, follow typical bar path that you would for the clean.
Like last week, but this time pause 2 inches off floor and at knees.
Rest 20s Before Push Press

B2: Push Press (5x3 @ 4010)
Treat B1 and B2 as an alternating EMOM x 10 (5 sets total) be quick with adding weights.

C: Metcon (3 Rounds for time)
3 Rounds EACH for Time:
10 Hang Power Cleans @ 115/75
20 Pushups
10 Burpees over bar
20 Double Unders
10 Front Squats @ 115/75

Go every 4 minutes for 12.
Scale as needed.