Partner Workout

Running Clock

0:00-15:00

As Many Reps as Possible in 15 minutes:

Partner: you go, I go format

10 x Double DB Squats Partner 1

10 x Double DB Squats Partner 2

10 x Burpees over DB Partner 1

10 x Burpees over DB Partner 2

9 of each

8 of each

Etc…down to 1

*if you make it through 1 then start back at 10

15:00-25:00

Max 1-rep Snatch for each partner

*one person lifting at a time, you may each have your own barbell if mixed pairs

*we have done some good technical work up to this point, now it is time to see what you can, this is also something you may see in The Open, fatigue then a max lift, have some fun!

*you will need to make sure you have your deadlift weight set up at the end of this time frame

25:00-40:00

As Many Rounds and Reps as Possible in 15 minutes:

30/21 x Calorie Bike each

30 x Deadlift

*we got a good idea of our RPMs earlier in the week, utilize this for the workout, can you stay above 70% of your max RPM? recommended two sets (one each person) on the bike, it will be tough either way…either going from bike right into splitting deadlift or right from splitting deadlift into the bike

Beginner: 25/15, sprawl to step-over, 135/95

Intermediate: 35/20, step-over bar, 165/115

Advanced: 50/35, 185/125

Sport: 70/50, 225/155