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Daily Strength and Conditioning W.O.D. – 30 Minutes – Two Parts (AMRAP – Rounds and Reps)

Part 1

Teams of 2

25 Minutes

As Many Rounds and Reps as Possible with One Partner Working at a Time of…

Round 1 – Round 4

12/9 Calorie Ski or Row

12 Chest to Bar Pull Ups

15 Hang Cleans (135/95)

Round 5 – Round 8

12/9 Calorie Ski or Row

12 Chest to Bar Pull Ups

12 Hang Cleans (155/105)

Round 9 – Round 12

12/9 Calorie Ski or Row

12 Chest to Bar Pull Ups

9 Hang Cleans (185/125)

Round 13 – Round 16

12/9 Calorie Ski or Row

12 Chest to Bar Pull Ups

6 Hang Cleans (205/145)

Round 17 – Round 20

12/9 Calorie Ski or Row

12 Chest to Bar Pull Ups

3 Hang Cleans (225/155)

One partner works at a time in this “I Go, You Go” style workout. Each partner will do 2 round at each weight. That should help in keeping track of the work. Cleans may be power or squat

RX+: 155/105, 185/125, 205/145, 225/155, 245/165

Intermediate/Masters: 95/65, 115/85, 135/95, 155/105, 185/125

Scaled: 45/35, 75/55, 95/65, 115/85, 135/95

Chest to Bar Pull Up Scaling Options

– 1:1 Pull Ups (Jumping, Banded, Kipping, Butterfly)

– 1:1 Ring Rows
30 Minute Running Clock. 25 Minutes for Part 1. 5 Minutes for Part 2.

Directly Into Part 2 (Weight)

5 Minutes

Build to a heavy complex as a team of…

1 Hang Power Clean + 1 Hang Squat Clean + 1 Squat Clean