November 13, 2021

Posted By: Christi

8am-10am: Open Gym
10am: Group WOD

“Partner Chief”

For 5 cycles, AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Complete in teams of 2; alternate rounds.

This team workout is a great option to start tapping back into some intensity. It’s the same structure as the individual version, but you will be alternating rounds with your partner during the three minute AMRAP. This means you should push the pace on all movements while still focusing on quality of range of motion. This will help us get some intensity while keeping the volume low. Keep loading on the clean light enough that you can continually cycle all 3 reps.

Hip/Knee Maintenance
3 rounds for quality of:
10 L/10 R Hip Circles
10 L/10 R Lateral Leg Raises
30 Banded Leg Curls

Post Work
1-2min per side Pec Stretch
2-3min Forward Fold