שני 12.2.24

Strength:

4 Sets For Quality

8 Goblet Cyclist Squats

8 + 8 SA Bent Over Row

20 Shoulder Taps

Conditioning:

AFAP

9 Power Snatch (40/30)

9 OH Squats

9 Burpees OTB

30 D.U

6 Power Snatch (50/35)

6 OH Squats

6 Burpees OTB

30 D.U

3 Power Snatch (60/40)

3 OH Squats

3 Burpees OTB

30 D.U

Cash Out:

50 Russian Twist

50 V-Ups

*If you finish under 10 mins= AMRAP Snatches until time is up.

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Endurance

Buy In : 25 Devil Press

5 Rounds

400M Run

30 V- Ups

20 Dual Devil Clean & Jerk

10 Muscle Ups

Cash Out : 25 Devil Press