10.10.2020 Partner WOD

Warm Up
2 rounds
20 elbow to tall plank
10 walking spiderman lunges (5 each side)
5 yoga push ups

Mobility     https://www.youtube.com/watch?v=jDvytgEQI74

1. Down dog to plank x 5
2. Down dog single leg reach (scorpion)  x 5 each/side
3. Down dog toe tap x 5 each/side
4. Half kneeling push forward + sidebend + rotate x 3 per side
5. Half kneeling halo x 3 per side

Clean warm up with empty barbell
- Burgener Warm up https://www.instagram.com/p/Bw1rOjbgILs/
 
1. jump and shrug
2. jump and shrug + high pull

3. jump and shrug + muscle clean 

4. tall cleans 2",4",6" full squat

WOD

"Jump Around"
30 Minute AMRAP with a partner
40 Thrusters
20 Box Jumps 24/20
40 Clean and Jerk
20 Burpees
40 Power Snatch
20 Burpee Box Jumps 24/20

*One Partner works while the other rests
**Break up reps however you and your partner choose

Barbell Recommendations
Advanced 95/65
Intermediate 75/55
Scaled 65/45