SAT 12/21/24 - 9am - 11am - Open Gym / Partner WOD -

Warm Up

:30 row (easy)
:30 alternating Spiderman stretches
:30 row (easy)
:30 alternating plank reach throughs
:30 row (moderate)
:30 Kang squats
:30 row (fast)
:30 up-downs
2:00 burpees over the rower
– Athletes should alternate every two reps.

5 hang clean pulls - 5 hang muscle cleans - 5 hang power cleans - 5 power cleans

Power Cleans (build up)
3-3

Partner WOD - 21 Min AMRAP

*share the work / one works at a time

30-cal row L2-20 cal row L1-20 cal row
20 burpees over the rower L2-16 reps L1-16 reps (step over)
10 power cleans L3-155/105# L2-135/95# L1-65/45#

Total Rounds + Reps