Strength/Skill: Cleans
- 7 min EMOM:
- 1 Clean @ 85% of 1 rep max
WOD: 25 min Partner Battle
- Part 1) 5 RFT (scored part):
- 10 Power Cleans (135/95)
- 10 Back Squats (135/95)
- 10 HRPUs
- Use the same barbell for your cleans and squats.
- You may Front Squat if you are uncomfortable with the transition of the bar from the ground to the back rack.
- Part 2) Transition Portion:
- Row: 100m, 200m, 300m, 400m, 500m
- Your first round of rowing will be 100m, second 200m, etc.
- 500m is the max distance. If you go back to the rower for a 6th round, you are still doing 500m.
- 25 min cap
- The Rules:
- This is a Partner Battle.
- 3, 2, 1, GO: Partner A begins working on their 5 RFT while Partner B begins working on Part 2.
- As soon as partner B completes a round of part 2, partner A must stop working on their 5 RFT immediately, keep track of where they left off, and begin working on part 2 while partner B begins working on their 5 RFT.
- When partner A completes a round of part 2, they switch again (partner B must return to part 2 and partner A picks up where they left off on their 5 RFT).
- Partners continue in this fashion until one of them finishes their 5 RFT. Once one partner finishes, the other completes their 5 RFT as fast as possible without any interruption.
- Each individual will have 1 score at the end of the workout, the time it took them to finish their 5 RFT. There is nothing to record in regards to part 2. You want to spend the majority of your time working on the 5 RFT. Push through part 2 hard and fast in order to have time to work on the 5 RFT.
- Athletes 17+ will have to use the bike or ski erg.
- Row: 100m, 200m, 300m, 400m, 500m
