SAT 9/8/18 Strength – Bench – Open Gym Partner WOD!

Warm Up
250m Row
200m Run
-Then-
Sampson Stretch Walk
Side  Lunge
1 Min Pride Squat
10 Goblet Squats
2 Rounds

-Then-

Empty Bar Work (add weight each set)
1 x 10 Back Squat (5 Pause)
1 x 7 Back Squat (4 Pause)
1 x 5 Back Squat (3 Pause)

Back Squat
5 x 3 @ 80% of 1RM

Front Squat
3 x 2 @ 85% of 1RM

Hamstring Raises (with weight if possible)
6 x 5 (Slow descent)

Back Rack Walking Lunge
3 x 10 steps

Partner WOD
20 Min AMRAP – One Partner works at a time – Break up the work any way you want –
10 Box Jumps 24/20” L2-20/16” L1-16/12”
20 Hang Power Cleans 95/65# L2-65/45# L1-55/35#
30 Med Ball Abmat Sit ups 20/14# L2-16/12# L1-14/10# (Hand the ball to each other)
40 Burpees
Rounds + Reps