Warm Up:

Movement Prep/Activation and Increasing Heart Rate
5:00 Row
* 30 seconds back and forth with partner (moderate pace) *
– into –
3 sets
5 Ring Rows + 2 Sec. Pause at the Top
5 Clean Grip Deadlifts (empty bar)
5 Muscle Cleans
5 Front Squats
2 Bar Facing Burpees

Workout Prep
– Use this time to set up with your partner and warm up to workout weight on the squat clean. Make sure athletes hit some pull-ups and establish some sort of rep scheme between the pairs. Also, practice synchronizing reps on the burpees. Good Luck!

Workout:  “Everybody can change!”

Teams of 2
100 Pull-Ups
25 Synchro bar facing burpees
50 Squat Cleans (155/105)
25 Synchro bar facing burpees
25 Squat Cleans (205/135)
25 Synchro bar facing burpees
50 Chest to Bar Pull-Ups OR 25 Ring Muscle Ups

Scale 1 / 45+
Teams of 2
75 Pull-Ups
25 Synchro bar facing burpees
50 Squat Cleans (135/95)
25 Synchro bar facing burpees
25 Squat Cleans (185/125)
25 Synchro bar facing burpees
35 Chest to Bar Pull-Ups

Scale 2
Teams of 2
75 Jumping Pull-Ups OR Ring Rows
15 Synchro Up Downs
50 Dumbbell Power Cleans (2×35/2×20) (Use a Light weight)
15 Synchro bar Up Downs
50 Dumbbell Power Cleans (2×35/2×20) (Use a Light weight)
15 Synchro bar Up Downs
75 Jumping Pull-Ups OR Ring Rows