Conditioning
Partner workout
4 min AMRAP
500m row w partner, OPWAAT
12-15 synchro burpees over a bar
max reps:
R1- deadlift – weight 1
R2- power snatch- weight 2
R3- thruster- weight 3
1:30 min rest between rounds
Can have a different weight between partners, weights decrease each round
Notes
Our partner workout today is Three four minute AMRAPs consisting of rowing, synchro burpees over a bar, and a max rep barbell movement. The score in SugarWOD is the amount of total reps for all barbell movements.
The workout starts with on the rower. You can decide however you want to split the row, with one partner working at a time. The goal would be to get the rower done in 2 mins or less.
The synchro burpees can be done laterally or bar facing, but both partners chest’s must touch the ground at the same time before crossing over the otherside. The jump does not need to be in synch. Parters will have their own bar. This should take anywhere from 45 seconds to a 1:10, with a hard cap of 1:30
One partner will work at a time to complete max reps of their barbell movement. Each round, the weight should go down from deadlift, to power snatch, to thruster. The deadlift weight should be no more than 60% of your 1rm and done for multiple reps. The power snatch should be no more than 75% of your 1rm and should be done in singles, or a few reps at a time. The thruster should be a moderate weight that you can hold onto a few reps at a time ( in the range of 3-6).