1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) Specific Warm-up:

4 Rounds of:

5 Deadlift

5 Hang Power Cleans

5 Front Squats

5 Shoulder to overhead

*alternate full rounds with partner, use a weight you can move through all reps unbroken even if that is the empty barbell

3) MetCon:

Barbellz of Joy Partner Style

1 Deadlift each person

2 Clusters (split)

3 Back Squats each person

4 Shoulder to Overhead (split)

5 Cleans each person

6 Barbell Bent Over Rows (split)

7 Snatch each person

8 Front Squats (split)

9 Snatch Grip Bent Over Rows each person

10 Back Rack Lunges (split)

11 Bar Facing Burpees each person

12 Barbell Rollouts (split)

*FORMAT: done just like the song…do 1 deadlift each, then 2 clusters split and 1 deadlift each, then 3 back squats each and 2 clusters split and 1 deadlift each, then 4 shoulder to overhead split and 3 back squats each and 2 clusters split and 1 deadlift each…etc.

*for all even numbered movements you will split the reps as needed with your partner

*for all odd numbered movements you will each do the reps, however you can break them up….example: on 5 cleans we could do one rep back and forth for 10 total (5 each for each of us)

*Pace: it’s a long one, usually in the 35-40 minute range…this partner version may or may not take longer than normal, hard to tell…ultimately have some fun with fitness 😁

Beginner: 185/125, 75/55

Scaled: 275/185, 115/75

Rx: 315/225, 135/95

Rx+ 365/255, 155/105