Conditioning:

Partner WOD

30-20-10 rep rounds* of:

Pull-ups

Wall-ball shot (20/14)@(10/9’)

*Calories biked

 

…rest 2:00, then…

30-20-10 rep rounds* of:

Meters of handstand walking

GHD sit-ups

*Calories rowed

 

For time and calories

*While one partner is performing reps, the other partner performs specified monostructural movement for max calories.

Equal work required on all repetition exercises.

 

Strength:

Snatch

8 @ 25% 1RM

6 @ 35%

5 @ 45%

4 @ 55%

3 @ 65%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

1 @ 85%

 

For quality under load

 

 

Post results and experiences to comments