This is the partner-assisted version of the Glute Ham Raise.
SWOD:
Review the Glute Ham Raise. Then do 3x10 with a partner.
Metcon:
3 Power Snatches and 5 Abmat Sit ups on the minute for 15:00 at 155/95. If you need to scale the weight, use 70-75% of 1rm. Assess a penalty of 5 Burpee Pull Ups per round not completed at the end.
For the Glute Ham Raises, start in the upright position just like in the video above. Lower yourself under control and use your arms to catch yourself in the push ups position when needed. The object is to pull yourself back up using mostly your glutes and hamstrings, but you can assist yourself up to the degree you need to with your arms.
For the metcon, warm up with Burgener warm up and then gradually load the bar to your work weight. On the minute perform 3 power snatches and 5 Abmat Situps. If you are unable to complete a round, you owe 5 burpee pull ups at the end. On each new round, begin again with power snatches regardless of where you finished the previous round.
Post weights and number of penalties reps to the comments section! bc
