Partner Friday

Group Warm up
line drills
empty bar warm up

Strength
Back Squat
5x5 @65% of 1RM


Metcon

With a partner pair for time

5 burpee penalty for the whole team every time the bar is dropped.

burpees will be done at the end of each round

Part A

1 partner  Rows 200 meters

Other Partner is holding deadlift 95/65 Rx 75/55 Int

2nd partner rows 200 m

Other partner is holding deadlift

Once 2nd partner is done:

50 push  presses (1 partner at a time, can not drop the bar) 95/65

Part B

1 partner Rows 200 meters

Other Partner is holding deadlift 135/95

2nd partner rows 200 m

Other partner is holding deadlift

Once 2nd partner is back:

60 Hang Power Clean 135/95  (1 partner at a time, can not drop the bar)

Part C

1 partner Rows 200 meters

Other Partner is holding deadlift 185/125

2nd partner rows 200 m

Other partner is holding deadlift

Once 2nd partner is back:

70 deadlifts  185/125(1 partner at a time, can not drop the bar)

*must go in order. No rest between parts.