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No fitness experience is needed and everyone is welcome!

 

Conditioning:

250m Row

10 D-ball cleans (100/70)

25-ft Single-arm dumbbell overhead walking lunge (left) (70/50)

10 Burpee pull-ups

25-ft Single arm dumbbell overhead walking lunge (right) (70/50)

 

2 Rounds for time

(10:00 cap)

Strength:

Pause* Snatch

On an EMOM clock:

1 @ 70% of 1-Rm snatch

1 @ 70%

1 @ 70%

1 @ 70%

1 @ 70%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 80%

1 @ 80%

1 @ 80%

1 @ 80%

1 @ 80%

 

For quality and technique work

*Pause for 2-seconds in receiving position

 

 

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