KHole Clean

One class only at 5pm Today. We start our strength cycle today squatting individually then partner up for the wod and get some work done. Hard Labour Day!

Strength 

E 2 M

5 Back Squat (65% of 1 RM )

5 Rounds

Rest 2 minutes

ME* Back Squat (same weight)

*Bar must stay on shoulders

Partner WOD 

” Hard Labour ”

Teams of 2

Buy-in:
40 No-Wall Partner Wall Ball
(stand 3 metres apart . Squat w/MB and then chest pass to partner)

3 Rounds

then :

10 – 1:2 Power Clean/Burpee
*Partner 1 does a power clean, once the bar is in the racked position, partner 2 does 2 burpees while partner 1 holds the bar in the rack, switch each rep

20 Synchronized Lunge (side by side) (1-1)

30 Alternating Box Jump ( 60/50cm )

Buy-out:
40 No-Wall Partner Wall Ball

CAP: NONE.

Results

Hard Labour