DATE

2022/07/03 SAMSTAG Lessonplan

RX
3 rounds for time with a partner:
6 rope climbs (15 ft)
18 hang power cleans (125/185 lb)
54 bar-facing burpees
– Resting partner holds a plank in a push-up position.

INTERMEDIATE
3 rounds for time with a partner:
4 rope climbs (15 ft)
18 hang power cleans (95/135 lb)
54 bar-facing burpees
– Resting partner holds a plank in a push-up position.

BEGINNER
3 rounds for time with a partner:
12 rope pull-to-stand
18 hang power cleans (55/75 lb)
36 bar-facing burpees
– Resting partner holds a plank in a push-up position.

TIMECAP: 25:00

PARTNER WARM-UP | 8:00
AMRAP 7:
400-m run (together)
with time remaining
AMRAP:
10 jump squats
5 straight arm burpees
*relay style

ROPE CLIMB PROGRESSION | 5:00
Rope pull-to-stand
Hang + foot lock
Footlock + 1 pull
Rope climb

HANG POWER CLEAN WARM-UP | 8:00
3 sets:
5 hang power cleans

COOLDOWN STRETCH | 5:00
2 sets:
1:00 standing leg swings (front and back)
:30 standing forward bend stretch