Warm Up

Mobility:
30 seconds Torso Twists
30 seconds Dynamic squat
30 seconds Alternating Runner stretch
30 seconds Prayer stretch
30 seconds Ankle stretch
30 seconds Wrist Stretch

Movement Prep:
1 minutes row
5 reps Empty bar high pull from hip
5 reps Empty bar hang muscle clean
5 reps Empty bar tall hang power cleans
5 reps Empty bar hang power cleans
5 reps empty bar deadlifts
15 reps scap push ups
10 reps push ups or knee push ups
10 reps glute bridge
10 reps deadbugs
10 reps sit ups

Strength

Deadlifts
Sets X Reps: 4 Sets X 3 Reps @ 80% 1 Rep Max / E2MOM

WOD

AMRAP 25 Minutes ~ In Pairs, Split Work

COMPETITIVE

100 Cal Row
50 Hang Cleans (115/80)
50 Push UPS
50 Sit UPS

PERFORMANCE

80 Cal Row
50 Hang Cleans (95/65)
50 Push UPS or Low Elevated Push Ups
50 Sit Ups

LIFESTYLE

50 Cal Row
50 Hang Cleans
50 Elevated Push UPS
50 Crunches

Coaching Notes
Form: Don’t Snake Your Push UPS, and Be Sure to Get the Arms Through on the Front Rack of the Cleans.
Stimulus: This Is a Longer Partner Workout. You Should Be Able to Do Big Sets With the Rest Your Partner Gives You.