Warm Up
Coaches choice
Strength
4×10/10 bent over db rows
Partner Workout
20 min clock
90/60 cal row(switch every 15/12)
*non rowing athlete does max ghd sit-ups
6 laps(alt with partner)
*Non running partner does Max Hollow rocks
90/60 cal ski(switch every 15/12)
*Non skiing partner does Max v-ups
w/any remaining time partners max power cleans 135/95
Score is total power cleans
Depending on class size teams may perform aerobic work in whatever order.
T1: modify as needed
T2: as written
T3: 225/155 (must get exactly 15 reps per person during every interval)