Distanced Partner Workout
2 Rounds of 3 Minutes at Each Movement.
30 Seconds On, 30 Seconds Off. Switch as Partners.
• Goblet Squats
• Row or Ski Calories
• Hang Dumbbell Snatch
• Turf Width Shuttle Run

For Time:
50 Bike Calories
50 Wall Ball Shots (#20/14)
15 Man Makers (#35/25)
40 Bike Calories
40 Wall Ball Shots
10 Man Makers
30 Bike Calories
30 Wall Ball Shots
5 Man Makers

* Every 3 minutes perform 8 Burpees.

Strength
Take 10 minutes to work on the following complex:
1 Power Clean + 1 Push Jerk + 1 Split Jerk
Work on technique or build as you go.

Conditioning
With a 12-Minute Time Cap:
15-12-9 Reps:
• Bike Calories
• Push Jerks (#115/80)
• Toes to Bar

Then immediately 15-12-9 Reps:
• Bike Calories
• Hang Power Cleans (#115/80)
• Pull-ups

* For each rep not finished add 1 second to total time.

A)
10 Rounds For Time:
• 150m Row
• 10 Burpees
• 10 Squat Jumps
• 10 V-ups

B)
3 Rounds For Quality:
• 20 DB Plank Pass Throughs
• 40 Plank DB Taps
• 60 Mountain Climbers

Strength
Take 12-15 minutes to work on the following complex:
1 Squat Snatch + 1 Hang Squat Snatch (Below Knee) + 1 Overhead Squat
Work on technique or build as you go.
If you can't snatch then do the same complex with Cleans and Front Squats.

Conditioning
AMRAP in 14 Minutes:
• 20 Power Snatch (#95/65 Rx; #115/80 Rx+)
• 20 Overhead Squats
• 20 Pull-ups

Conditioning
A)
For Time:
50 Calorie Row
20 Devil’s Press (#35/25)

Rest 2 Minutes

B)
For Time:
50 Calorie Bike
20 Devil’s Press (#35/25)

Rest 2 Minutes

C)
For Time:
50 Calorie Ski
20 Devil’s Press (#35/25)

Optional Core Work
2-3 Rounds For Quality:
• 40 Flutter Kicks
• 30 Toe Reaches
• 20 Plank Walk Ups

Conditioning
Three 4-minute AMRAPs in 20 minutes…

AMRAP from 0:00-4:00:
27 Calorie Row
21 Power Cleans (#135/95)
15 Burpee Box Jump Overs (24”/20”)

AMRAP from 8:00-12:00:
27 Calorie Row
21 Power Cleans (#115/80)
15 Burpee Box Jump Overs

AMRAP from 16:00-20:00:
27 Calorie Row
21 Power Cleans (#95/65)
15 Burpee Box Jump Overs

Strength
Clean [Video]
Take 8-12 minutes to establish a heavy 1rep Squat Clean.

Distanced Partner Workout
For Time:
Bike 150/100 Calories
20 Push Jerks (#155/105)
50 Back Squats (#155/105)
20 Push Jerks (#165/115)
100 Weighted Lunges (#45/25)
20 Push Jerks (#185/125)
150 Sit-ups
Row 1500 meters

Optional Additional Work
5 minutes of Rope Climbs
Partners: Switch off reps. Solo: Try for 2-3 per minute.
50 Back Squats
20 Shoulder to Overhead
100 Weighted Walking Lunges (#45/25)
20 Shoulder to Overhead
150 Sit-ups
Row 1500 meters

Optional Additional Work
5 minutes of Rope Climbs
Partners: Switch off reps. Solo: Try for 2-3 per minute.

For Time
25 Hand Release Push-ups
50 Dumbbell Hang Squat Cleans (#35/25)
25 Hand Release Push-ups
100 Wall Ball Shots (#20/14)
25 Hand Release Push-ups
150 Air Squats

Strength
Take 15 minutes to work on this complex:
1 Squat Clean + 3 Front Squats.
Build weight as you go.

Conditioning
AMRAP in 15 Minutes:
• 75 Double Unders
• 7 Deadlifts (#225/155 Rx, #275/185 Rx+)
• 7 Pull-ups (Chest to Bar for Rx+)