PARTNER RECOVERY WORKOUT
IN TEAMS OF 2
AMRAP x 15 MINUTES
P1 – Row for Cals
P2 – 5 DB Bent Over Rows + 10 Up-Downs + 15 DB Push Press
-Rest 2:00-
AMRAP x 15 MINUTES
P1 – Bike for Cals
P2 – 5 Push-ups + 10 Step-Ups (24/20) + 15 Air Squats
*In both AMRAPs, P2 is the pace-setter. P2 completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories.
COOL DOWN FOR RECOVERY 5:00 Foam Rolling or 5:00 Flow Stretching
Barbell
Topic: Overhead (Jerk)
Techniques and Drills
Dip Drives
Drill – Dip Drives on the wall (PVC)
Drill – Jerk Drives 5×5
Complex
Drill – 1 Strict Press + 2 Push Press + 3 Push Jerk
Split Jerk
Drill – Footwork
Drill – Recovery
Drill – Barbell
Aerobic Capacity
Class WOD!