Skill/Technique work
Pistols, aka single-leg squats
12 min EMOM
Partner Workout
6 rounds (3 each)
200m run
8 Power cleans (115/75)
8 FR lunges (115/75) (4/4) *bar just has to be in the front rack. The direction you step is up to you.
-P1 works while P2 rests. After P1 hauls ass through the workout, P2 starts the run as soon as they finish their last lunge.
**Skill day! You’ll keep seeing these weekly (minus next week), and it’s a great chance to work on your gymnasty weaknesses in pistols, toes to bar, and handstand push ups. There will be 3 set ‘movements’ that you will do for 20-40 seconds before resting and moving on to the next. Don’t turn this into an AMRAP. The rest is necessary to learn new skills, so make sure you’re building that in before moving on.
The workout is supposed to be fast with each round (6 total) taking no more than 2 min each. As mentioned above, the direction of the lunge is up to you, but make sure you’re steady with the weight you choose. Ya, it’s fine if it’s different than what your partner uses – be a pal and switch out the plates when they head out for the run.
Daily Read
Mindful Meditation – where’s the proof that it works?
Scientific American