10.08.2022 Partner WOD

Warm Up
https://www.instagram.com/p/CYrb3aiB5kv/
2 Rounds of 10 reps each
A. External Rotations (squeeze elbows into your ribs)
B. Banded Pull Aparts
C. Behind the Neck Pull Aparts (start with elbows at 90 degrees and pull band apart to fully extend elbows)
D. Snatch Grip Press


Barbell warm up https://www.instagram.com/p/CiN5VBqJLSP/
5 reps of each with light or empty bar
▪️Clean Grip Sotts Press
▪️Muscle Clean into Squat
▪️Tall Clean
▪️Clean from Power Position
▪️Clean
▪️Press from Split
▪️Jerk





WOD
"Hulk Smash"
with a partner
20:00 AMRAP
2 rounds of synchro Bear Complex 135/95 115/75 95/65
20 slam balls
6 synchro bar muscle ups or C2B pull ups
20 slam balls