Wednesday 9.2.26

Workout of the Day

PARTNER METCON

12 Rounds Alt w/ Partner
3 Power Cleans 185/125
55 Double Unders

(+) 225/155

Notes
Alternate complete rounds with a partner until 12 total (6e) have been completed. The cleans should be heavy singles dropped from the rack. If you’re skilled with both movements each round can be completed in a minute or less.

Double Unders
Aim for :45-1:00 effort
55/44/33/22/11 Double Unders
110 Single Unders

ASSISTANCE

3 Progressive sets of:
6-12 Pendlay Rows

(+) If you didn’t come in on either Monday or Tuesday, superset with 3×10-30 Push-Ups or 3×8-12 DB Z Presses

Notes
Perform 1 warm-up followed by 3 sets that go within 1 rep or to failure.

---

Programming Template: Week 1/6

Joy’s aura is unmatched

Check out our feature on CBS for our work with the Phoenix!