11.29.19 9am and 10am ONLY Partner WOD

Warm Up

Circle of fun warm up
listening and repeating movement game




Burgener Warm Up with PVC

https://www.instagram.com/p/B42avY2J2uf/

*The warm-up you will do every day for the rest of your life*
Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)- do muscle clean
✅Snatch Lands 2,4,6 (Footwork)- do tall clean with these drops
✅Snatch Drops (Footwork)- tall cleans to the full depth



Partner WOD
4:00 AMRAP
25 synchro burpees over the barbell
max reps deadlifts- one work, one rest 275/175 225/125

Rest 2:00

Each partner completes 3 rounds- one round at a time
5 clean & jerk 135/95 115/75 95/65
5 bar facing burpees
10 cal row

Rest 2:00

Each partner completes 2 rounds- one round at a time
10 OHS 135/95 115/75 95/65
50 DUs or 75 single unders