Conditioning
Team of 2
For time
8 Rounds ( You go I go )
12 Pull up
12 Assault bike
6 Hang power clean 135/95
Rest 5-minutes
4 Rounds
40 / 30 cal Ski Erg
20 clean and jerk 135/95lb
Bonus work :
hammer DB chest press
3 sets , 10 reps
DB pull over
3 sets , 15 reps
Snatch EMOM heavy single *start at 50% and add 5 to 10 lb Clean & Jerk EMOM heavy single *start at 50% and add 5 to 10lb Pause Back Squat 3 sets x 3 reps @75% *1st pause then 2 and 3 regular squats Co
Strength : A. Power Clean + Hang Squat Clean + Jerk 4 sets x 1+1+1 @60% Hang Snatch 4 sets x 3 reps @60% Snatch Push Press + Pause Overhead Squat 4 sets x 2+1 @70% of max snatch Strength Gymnastics (
Conditioning : Team of 2 3 Rounds 50 Box jump Sync 25 Deadlift 165/115lb Sync 25 burpees Rest 3-minutes between Accessory A. Seated Rows ( heavy ) 3 sets , 8 reps B. Wide grip lat pull down 4 sets , 8
