WHITEBOARD BRIEF

– Metcon: Today we have a fun partner conditioning workout with some Running, barbell work, and Wall Balls. Each partner will complete a full round today before switching. No movements should stop the flow of work so make sure your scaling is on point. Barbell work should be light and all movements should be able to be done close to UB. Score = total rounds completed for all 3 AMRAPs.

CONDITIONING

AMRAP 9 in teams of 2:
100 Meter Run
5 Power Cleans (135, 95)
15 Wall balls (20, 14) (10′, 9′)

Rest 2:00

AMRAP 9:
100 Meter Run
7 Hang Power Cleans (135, 95)
15 Wall balls

Rest 2:00

AMRAP 9:
100 Meter Run
9 Barbell Rows (135, 95)
15 Wall balls
*One person completes a full round at a time
– Goal: Challenging pace, smooth transitions, and UB on the barbell.

Rx+: (3/2 Bar Muscle-ups after each round)
L3: (115, 75)
L2: (95, 65) (14, 10)
L1: (65, 35) (10, 8)

RECOVERY

10:00 easy Bike, Row, Run.