PARNTER MONTI//BENCHMARK – AMRAP 30 with a partner:
50 barbell back-rack step-ups (35/45 lb) (20/20 in)
15 cleans (95/135 lb)
50 barbell back-rack step-ups (35/45 lb) (20/20 in)
10 snatches (95/135 lb)

Coach’s notes:

Post rounds and reps complete to comments.

For time:
Handstand walk (200 ft)
600-m row/ski/bike
30 handstand push-ups
800-m row/ski/bike
10 wall walks
1000-m row/ski/bike

Coach’s notes:

Post time to complete to comments

Pre-workout
Every 2:00 for 5 sets:
1 squat clean
1 pause front squat
1 front squat
– Build in load as mechanics allow.

Note:  Pause means pause, that’s motionless…….

For time:
24-18-12
Toes-to-bars
12-9-6
Front squats (135/205 lb

Coach’s notes:

Post load(s) for complex and time to complete couplet to comments.

7 rounds for time of:
30 double-unders or variation of choice
200-m run

Post-workout
Accumulate:
200-m bottom-up KB carry
– Switch arms as needed.

Coach’s notes:

Post time to complete couplet, skip used and KB used for carry to comments.

For load:
Deadlift
5-3-3-1-1-1-1
– Build to a 1-rep max.

Coach’s notes:

Post loads for all sets to comments

AMRAP in 8 minutes:

40 ft. broad jump

4 bar pull overs

8 switch push-ups (alternate hand fore and aft.)

Post-workout

A1. Russian KB swing and step back lunge – 12 reps X 3 sets (6 reps/side), rest 60-90s

A2. Single arm ring row and rotation – 6-8 reps/side X 3 sets, rest 60-90s

Coach’s notes:

Post rounds and reps complete for AMRAP and results for superset to comments.

In partners complete AMRAP 20:
2 rope climbs (15/15 ft) – one each
100-m run – partner 1 runs, while partner 2 hangs from bar
20 AbMat sit-ups – synchro
100-m run – partner 2 runs, while partner 1 holds wall sit
20 KB swings (35/53 lb) – synchro

Notes:  Alternate partner 1 and 2 on each run

Coach’s notes:

Post rounds and reps complete to comments.

EMOM 15:
8 burpees
8 wall-ball shots (14/20 lb) (9/10 ft)

Post-workout
3 sets @ 75s:

Titanic (seated KB pass)

Coach’s notes:

Post results/notes to comments.

For time:
400-m run
40 ring dips
30 deadlifts (125/185 lb)
20 double-DB step-ups (35/50 lb) (20/20 in)
400-m run

Post-workout
Low-ring support work

Coach’s notes:

Post time to complete to comments.

COMMUNITY CUP WORKOUT 3//BENCHMARK – In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean

Coach’s notes:

Post load for reach and total to comments.