Strength & Conditioning workout for 11/30/19

Partner Workout!

Against 12 Mins…Split work as desired

3 Rounds For Time…

Row 40/30 Cals

40 Alt. DB Snatches

40 Box Jumps

Comp: 70/50, 24/20

Fitness: 50/35, 24/20

GPP: 35/25, 20/16

Health: 25/15, Step Ups

Rest 3:00

Against 12 Mins..

For Time: Split Work as desired

50 DB Thrusters

Run 400 M

50 DB Thrusters

Run 400 M

Comp: 70/50

Fitness: 50/35

GPP: 35/25

Health: 25/15

Rest 4:00

8 Mins to Establish a 1RM Shoulder 2 Overhead (from the rig)