(Short Strength/Partner Metcon)
Warm-up: (10 Min)
Strength: (15 Min)
10 Min to establish 1 RM of Turkish Get-up
NOTE: Use first five minutes for instruction and to get everyone set to start, then run 10 minute clock. Work with beginners during the first few minutes to continue walking them through the steps - Punch and Cunch to elbow, kick stand, high hip, straight leg back to knee, genuflect, lunge to stand.
Conditioning: (35 Min)
25 Min AMRAP
With a Partner...
One athlete works at a time
100 Double Unders (Together)
10 Single-Arm DB Squat Snatch (50/35) (Each, Alternate arms then athletes)
1 Rope Climb (Each) (15' or 12' from seated)
NOTE: For athletes that can do a squat snatch light, but not heavy, have them go light. For those that can't do it light, go heavy with Power Snatch. Sequence is partner 1 does snatch on right and left, then partner 2 does snatch on right and left. Continue until 10 each. Things may be crowded on first round of rope climbs but will get better by second round.
200 Singles, Power Snatch, Rope Pull-to-Stand