Sunday

Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – Cross Training

Warm-up

Warm-up (No Measure)

Partner Warm-Up!

With a partner, grab a Medball to share and complete…

400m Partner Medball Run (switch as needed)

Into…

1 ROUND:

P1: 5 Straight Leg Deadlifts + 5 Hang Muscle Clean + 5 Hang Power Clean

P2: Spider Lunges & Bootstrapers

Then switch roles!

Into…

1 ROUND:

P1: 10 DB Upright Rows + 5 DBL DB Russian Swings + 5 Tuck-ups

P2: Hollow Body Hold

Then switch roles!

Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

200m Sprint

30 Hang Power Clean (135/95)|(95/65)

50 Toes 2 Bar

200m Sprint

-Rest 1:00-

200m Sprint

30 Power Clean (155/105)|(115/75)

40 Toes 2 Bar

200m Sprint

-Rest 1:00-

200m Sprint

30 Squat Clean (185/135)|(135/95)

30 Toes 2 Bar

200m Sprint

*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans and TTB any way. For the 200m sprint, each partner must run 100m while the other partner rests.

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Banded Hamstring Stretch

3:00 Forearm Smash

*For both exercises, perform 1:30 on one side then 1:30 on the opposite side.

(No Measure)