SAT 7/8/23 -9am - 11am - Open Gym / Partner WOD -

WARM UP

1 set:
10 leg swings/leg
10 alternating Samson stretch lunges
10 unweighted good mornings
5 single-arm DB power cleans/arm

1 set:
10 lateral leg swings/leg
5 single-leg step-ups/leg (hands on head)
5 DB deadlifts
5 DB power cleans

1 set:
6 single-DB box step-ups
6 double-DB box step-ups

1 set:
3 DB Hang power cleans
3 DB Hang squat cleans
3 DB Squat cleans

Mini Round - 1 set/partner:
6 DB step-ups
4 DB squat cleans
– Must be unbroken.

• PARTNER WOD

AMRAP 20 with a partner:
8 DB step-ups L3-50/35# 20” BOX L2-35/20# 20” L1-20/15# 12”
8 DB squat cleans L2- Same L1- Power Cleans
– One partner completes a round, while the other rests; switch.
– Use two DBs for both movements.