1. Conditioning AMRAP 3 min x 4 rds (rest 1 min between rds) 3 Power Cleans 65/95 5 Burpees 7 KBS 35/55

Rest Day!

1. Strength 10 min work to a heavy power snatch + hang squat snatch (no more than 90%) 2. Conditioning 12 min AMRAP 5 DL 115/155 10 Burpees 15 Box Jumps 20/24  

1. Conditioning 4 rds 400m run or 500m row or 100 DU’s 10 Thrusters 65/95 20 Sit-Ups 2. Skill 9-7-5-3-1 Dips

Teams of 2 or 3: Compete 3 rounds of: 15 KBS (55/70) 15 Toes 2 Bar 15 Squat Jumps 400 Meter Run all together 2 rounds of: 12 KBS (55/70) 12 Toes to Bar 12 Squat Jumps 400 Meter Run all together 1 Round of: 9 KBS (55/70) 9 Toes to Bar 9 Squat Jumps […]