KB Skills Practice 15 min to learn Single Arm KB Clean, Single Arm KB Snatch, Single Arm KB Thruster
Squat: 8 x 3 (try to do last 5 sets at the same weight)
Weighted Pullups: 8 x 5
Partner WOD (12 min)
Burpee
Plate Thruster (20kg / 10kg)
______________________
For 10 minutes, partners will alternate with one person resting and the other doing an exercise. You start with 1 rep of each and then progressively increase until the time is done. For example:
Partner A: 1 Burpee
Partner B: 1 Burpee
Partner A: 1 Plate Thruster
Partner B: 1 Plate Thruster
Partner A: 2 Burpee
Partner B: 2 Burpee
Partner A: 2 Plate Thruster
Partner B: 2 Plate Thruster
Partner A: 3 Burpee
Partner B: 3 Burpee
Partner A: 3 Plate Thruster
Partner B: 3 Plate Thruster
Score = Cumulative rep count. Cheat sheet for COMPLETION of a round:
Round 1 = 4 reps; Round 2 = 12 reps; Round 3 = 24 reps; Round 4 = 40 reps; Round 5 = 60 reps; Round 6 = 84 reps; Round 7 = 112 reps; Round 8 = 144 reps; Round 9 = 180 reps; Round 10 = 220 reps