Strength & Conditioning workout for 2/8/20

Teams of 2!

7 Min AMRAP.. split as needed

30-20-10

Overhead Squat

8-8-8

SB OTS

*if you finish the round of 10 add 10 lbs and start at 30!

Comp: 135/95, 150/100

Fitness: 115/80, 100/80

GPP: 75/55 (or front squats), 75/50

Health: Front squats @ 65/45, 60/40

Rest 3:00

Against 15 mins…split however (except the run)

3 rounds for time!

Run 400 meters (together )

21 Pullups

42 Front Rack Lunges 

Comp: 115/80, chest 2 bar

Fitness: 95/65, pull-ups 

GPP: 75/55, 15 pull-ups or 30 jumping pull-ups 

Health: Goblet Lunge, 21 Jumping Pull-ups, run 200m

Rest 3:00

8 mins to complete…

4 Rounds for time:

20 Pushups

10 Power Snatches

*non working partner must be in a wall sit. Athletes must tag hands to switch out

Comp: 115/80

Fitness: 95/65

GPP: 75/55, 12 pushups 

Health: DB Snatch x 20, 12 pushups