Warm-up

• 4 Rounds
  • 1:00 Bike or Row
  • 10 Air Squats / 10 KB Swings / 10 Lunges / 10 Burpees
• -Pigeon Stretch (45 secs each side)
• -Couch Stretch (45 secs each side)
• Barbell Warm Up: (empty BB)
  • 5 Pause Front Squats (3” pause)
  • 5 Tall Cleans (drop under bar quick)
  • 5 Clean Pulls
  • 5 Hang Squat Cleans
  • 5 Low Hang Squat Cleans (below knee)

METCON: Partner WOD

• 7 rounds for time of:
  • Row, 500 m
  • 3 Squat Cleans, 75% 1RM
  • Rest 1 min

Rest 1 min after each round or waterfall on the bike with a partner. Scaling Options: weight should be something moderate/heavy, these should be all singles for today. If you don’t have a bike sub 400m Run or 500m Row.