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Saturday 1/14/17 WOD 

Partner WOD

Metcon:

“Tara’s Heaven and Hell Birthday WOD”

With a 30 minute running clock

1-8: 1 partner establishes a 1-Rep Max Clean and Jerk, Partner 2 will establish a 1-Rep Max Snatch. 

8-10: Rest/change weights

10-30: Complex A

4 Deadlifts (85/125)

4 Hang Cleans (85/125)

4 Shoulder 2 Overhead (85/125)

Complex B

3 Snatch Grip Deadlifts (85/125)

3 Power Snatch (85/125)

3 Overhead Squats (85/125)

*This is a partner WOD. The way that this will work, you may warm up to heavy weight prior to the start of the clock. Bar must be deloaded when the clock starts though. At 3,2,1 Go you may start loading your bar. You may use 2 bars, but only 1 partner can work at a time. 1 person will be trying to complete the heaviest Snatch they can do (power, Hang, Squat, Split, any Snatch will be accepted), while the other partner tries to complete the heaviest Clean and Jerk they can do. Score on first part is total weight of heaviest lifts. 8-10 you change weights to your Complex weights. The same weight should be used throughout this second part. On this part, partner 1 will complete Complex A, then partner 2 competed Complex A, then Partner 1 completes Complex B, partner 2 then completed Complex B. You will go back and forth like this for 20 minutes. For both complexes the Deadlifts must be Touch and Go, for Complex B the Power Snatch are from the ground and must be Touch and Go. If at any point one of the partners has to drop the bar during one of the complex’ or just fails while trying to complete the complex both partners will have to do a 5 Burpees penalty before moving on and you will not get credit for that complex, you will, however, still move on to the next partner. Score it’s total complexes completed, 1 Complex = 1 Rep.*