STRENGTH: 6 Sets 2 Hang Power Snatch 2 Behind The Neck Snatch Grip Push Press 2 Pause Over Head Squat
Conditioning For Time: 50 Russian Twists 40 Alternate DB Snatch 30 Push Ups 20 Medicine Ball Jump Squat 400m Weighted Run 20 Medicine Ball Jump Squat 30 Push Ups 40 Alternate DB Snatch 50 Russian Twists _______________________________________________________________________
Endurance 18:00 / 19:00 / 20:00
Part 1 EMOM 8Min 100 Sprint —2Min Rest— EMOM 8Min 5 Burpees 5 Cal Row / Bike Part 2 AMRAP 10Min 15 GHD Back Ext 15 Goblet Squat 15 Ring / Barbel Row 15 ABMAT Sit Ups