WHITEBOARD BRIEF

– Metcon: Today we have a partner workout with an ascending rep scheme, one person works at a time and reps will be split evenly. We are looking for about 75% effort throughout. That being said let’s use our warm up to choose a weight that would allow us to do fairly large sets when fresh; however, during the workout lets keep our reps low (3-5 per sets) so that we are staying within that 75% effort guideline.

METCON

For time with a partner:
10-20-30-40-50
Hang Squat Cleans (95, 65)
20-40-60-80-100
Double Unders
10-20-30-40-50
Calories Rowing
*One person works. Split evenly.

Then,
10 Minutes of ”Recovery” Work
– Choose between bike, jog, row, or light sledpull and perform for 10 minutes at a ”conversational” pace.

L3: (75, 55)
L2: (65, 45) (Double Under Attempts)
L1: (front squats) (Single Unders)
35:00 Time Cap