WARM-UP
200m Run
10 Barbell Deadlifts
10 High Pulls
10 Elbow Punches
10 Front Squats
250/200m Row
Into…
Junkyard Dog*
*Junkyard Dog
P1: L-Sit on the floor with arms extended to make the letter T.
P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)
After 10 reps, switch positions. Then move on to part 2 below.
P1: Hold in the bottom of a push up on the floor until P2 jumps over, perform a push up and hold in plank as P2 crawls under.
P2: Perform 10 Reps (1 Rep = Jump over, crawl under)
PARTNER WORKOUT
IN TEAMS OF 2…
FOR TIME
50 Hang Power Cleans (135/95/65)
25 Power Cleans (135/95/65)
25 Power Cleans (155/115/75)
50 Squat Cleans (155/115/75)
1000/800m Row
*P1 works on the barbell while P2 runs 200m. Switch every 200m Run until the barbell work is completed. For the row,
switch every 250m/200m until you the row is complete.
(Score is Time)