COMPLETE:
Weightlifting:
A. Power Snatch + OHS + Hang Squat Snatch + OHS; climb to heavy ; every 2 min with a set, for 7 working sets
B. EMOM x 10
Minute 1: 3 Back Squats at 80-88%
Minute 2: 3-5 DB hold box jumps (farmers carry holds)
/
Rowing
500m x 6 ; rest 1:30
Target same vicinity of last weeks repeat splits
+
Conditioning:
Repeats
3 min AMRAPs
10 c2b pull-ups
10 box jumps 30/24 *step down
Rest 3 min x 2
Rest 3 min after final one
Into 3 rds ,
30 Russian kn swings 53/35
20 goblet hold step ups ^ 24/20“
100 double unders
Rest 2-3 min between rds