I. General Warm-Up/Transition
10 Up-dog/Down Dog
10 Hinged Shoulder T’s
5 Supinated Strict Press (empty or training bar)
5 reps E2MOM x 5 sets (10:00)
III. Workout Of The Day
For Time w/ a partner:
100 Bench Press @135/85; 95/55; 75/35
100 DB Snatch @50/35; 40/25; 30/20
Partner 1 works while Partner 2 completes 75 DU or 150 SU. When DU/SU are completed Partner 2 switches to Bench/Snatch, and vice versa.
*20 minute time cap
Starting with some Press strength work, set-up just like Tuesday’s Squats. 5 reps every 2:00 for 5 sets. If you are feeling good, you can gradually increase weight.
Partner workout continues with the upper body focus with two tough shoulder movements coupled with Jump rope to challenge the shoulder endurance. As stated, one partner will accumulate reps on Bench/DB Snatch while the other completes their set up DU/SU. When the set is completed, athletes switch spots until 100 Bench reps and 100 DB Snatch reps are accumulated. 20 minute time cap. (if time capped, score is 20:00+ reps remaining in seconds)
IV. Supplemental Work
10 SL Glute Bridge/leg
5 Box Step-ups/leg (add weight as desired)