Strength:

Every (2-mins) for (14-mins)

3 Strict Pull-ups

6 Push Press

12 “Heavy” Russian KBS

 

Conditioning

For Time: (15:00 Cap)

15 Alt. SA OH DB Lunge (Buy in)

3 Rounds:

12 DB HPC & Jerk (Open Standard)(6/side)

16 Airsquats

100 Meter Run

-Into-

3 Rounds

12 DB Snatch (6/side, not alt.)

16 Air squats

100 M Run

-Into-

15. Alt OH DB Lunge (Buy Out)

 

L1: 70/52, SA OH Lunge

L2: 50/35, SA OH Lunge

L3: 35/25, SA FR Lunge

L4: 25/20, Body weight Lunges