"U Go/ I Go" (S3 Conditioning)

EQUIPMENT: Partner, 1 Heavy Dumbbell (35 lb.), KB (.75 - 1.25 pood), Unloaded Barbell (45 lb.), Slam Ball (20 lb.)

WARM-UP: 

*Traveling Active Stretch/ Dynamic Warm-Up 

“MIRROR, MIRROR” - PARTNER CHIPPER (Adapted from a CrossFit Delray Beach WOD):

Together (share workload; simultaneously): 150 x Lateral Hop over KB (R and L = 1)

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“U GO/ I GO:”

2 Rounds -

P1: 10 x DB Snatch (R) (35 lb.)

P2: 10 x DB Snatch (R)

P1: 10 x DB Snatch (L)

P2: 10 x DB Snatch (L)

P1: 10 x Burpee

P2: 10 x Burpee

P1: 10 x KB Sotts Press (R) (.75 pood)

P2: 10 x KB Sotts Press (R)

P1: 10 x KB Sotts Press (L)

P2: 10 x KB Sotts Press (L)

P1: 10 x Burpee

P2: 10 x Burpee

P1: 10 x KB OHS (R) (1.25 pood)

P2: 10 x KB OHS (R)

P1: 10 x KB OHS (L)

P2: 10 x KB OHS (L)

P1: 10 x Burpee

P2: 10 x Burpee

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Together (share workload; simultaneously): 150 x Ball Slam (20 lb.)

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“U GO/ I GO:”

2 Rounds of “U GO/ I GO” in REVERSE ORDER from above (start w/ burpees, then OHS L, etc.)

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Together (share workload; simultaneously): 50 x Unloaded Barbell Chest-to-OH Sit-Up

(bar travels from directly over chest to directly overhead)

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Together: 800m Indian Run w/ your partner