14 November 2016 14 November 2016
Monday 14 November 2016 '14 November 2016'

12088360_10206884398216219_5495559956647673531_nPartner week!

1. Warm-up
Then
3 Steady Rounds:
12 Back Extensions
12 Goblet Pause Squats

2. Strength
Back Squat- 5×5 @ 90% of your 5RM.

3. Metcon
8 Min AMRAP:
-10 (Males)/ 7 (Females) Calorie bike or row
-2 Snatches
• Partners will begin on the Assault bike. Once calories for the round are completed (10m/7f PER TEAM, not per partner, one partner may do ALL the calories on the bike) each partner will snatch a declared weight. Weights may be different for each partner, no ascending bar rule. Each partner MUST make a Snatch each round and can only make one (i.e., one partner may not do both snatches). Upon completion of Snatches, the partners will complete another round of 10/7 Cal Assault Bike before snatching again.
• PENALTY for misses: If either partner misses an attempt, the team must perform 5/4 penalty AB calories before making another attempt for that round. If more than one attempt is missed in a round, penalties will assess for EVERY missed attempt. Once Snatches for the round are completed, the 10/7 mandatory Calories must still be completed before Snatches in the next round may be completed. If an attempt is missed, and once penalty calories are assessed, the weight may be changed to a lower weight if desired – no ascending bar rule is in effect.
• Score for the workout: Total Snatch weight for both partners. (Ex, 4 completed rounds, 8 snatches – 2 each partner – would be totaled together for the Team score.)

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