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02.14.17 Valentine’s Partner WOD


02.14.17 Valentine’s Partner WOD

Warm Up
2:00 run, walk, bike or row
Banded squats x 15
Skaters L+R=1 x 20
Forward Cross crawl x 10 each side

Primer: 6:00 EMOM work :45 on each minute
min 1: prone single arm hand plank, other arm at side next to the leg
min 2: bat wings with DB x 6 reps
min 3: hollow hold

Clean Warm Up:
3 reps of each with no weight, then with light weight
mid-hang clean jump
mid-hang clean pull
tall muscle clean
tall clean
front squat

Partner Up
Partner A: 30 cal row + 30 HSPU
Partner B: 6 squat cleans 165/115
4 squat cleans 185/125
2 squat cleans 205/145
Partner B: 20 cal row + 20 HSPU
Partner A: 6 squats cleans 125/85
4 squat cleans 135/95
2 squat cleans 155/115

*partner A needs to finish all the rowing and HSPU before partner B can start the cleans
then partner B moves from cleans to the rowing and needs to complete all rowing and HSPU before partner A can do the cleans

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