A. Coach Led Warm-Up<\/p>\n\n\n\n
B. 3 Sets of 3 Building to 75%
“33” Strip Sets until 33 reps completed <\/p>\n\n\n\n
Rest 2:00<\/p>\n\n\n\n
100 Close Grip Bench Press<\/p>\n\n\n\n
C. Partner WOD. 16:00 AMRAP<\/p>\n\n\n\n
Partner A: max-effort cardio (run, bike, ski, or row) Partner B: ascending ladder of dumbbell snatches and mountain climbers<\/p>\n\n\n\n
Switch when Partner B finishes their round<\/p>\n\n\n\n
Round 1: 10 DB snatches + 10 mountain climbers<\/p>\n\n\n\n
Round 2: 12 DB snatches + 20 mountain climbers<\/p>\n\n\n\n
Round 3: 14 DB snatches + 30 mountain climbers<\/p>\n\n\n\n
Round 4: 16 DB snatches + 40 mountain climbers<\/p>\n\n\n\n
Round 5: 18 DB snatches + 50 mountain climbers<\/p>\n\n\n\n
Round 6: 20 DB snatches + 60 mountain climbers<\/p>\n\n\n\n
Round 7: 22 DB snatches + 70 mountain climbers<\/p>\n\n\n\n
Round 8: 24 DB snatches + 80 mountain climbers<\/p>\n\n\n\n
Continue increasing by 2 DB snatches and 10 mountain climbers each round until time expires<\/p>\n\n\n\n
DB weight:<\/p>\n\n\n\n
Men 50-35 lb (22.5-15.9 kg)<\/p>\n\n\n\n
Women 35-20 |b (15.9-9.1 kg)<\/p>\n","protected":false},"excerpt":{"rendered":"
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