Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
Mobility::
30 seconds Arm Swings
30 seconds Leg Swings per side
30 seconds Hip Flexor Stretch per side
30 seconds Front Rack PVC Mobilization
30 seconds Alternating Sweeper Stretch
30 seconds Wrist Stretch per side
Movement Prep:
60 Seconds Echo Bike
10 Empty Bar Hang Cleans
10 Hang Cleans at Workout Weight
10 Burpees
WOD
For Time In Pairs ~ 3 Rounds
COMPETITIVE
100 Cal Echo Bike
80 Hang Cleans (95/65)
60 Burpees
PERFORMANCE
100 Cal Echo Bike
80 Hang Cleans (75/55)
60 Burpees
LIFESTYLE
80 Cal Echo Bike
60 Hang Cleans
40 No Push Up Burpees
Form: Keep the bar close during the cleans, and your core rigid while doing the burpees to keep stress off your lower back.
Stimulus: This is a longer partner workout, take small breaks while your partner works.