Conditioning 1:

Every minute on the minute for 8 minutes, adding 1 rep of each, perform:

1 Handstand Push-up

1 Pull-ups

1 Wall-Ball Shots (20/14) @ 9′

 

For score*

If you make it successfully through all eight minutes, max out on WB shots. Score is total reps completed.

 

Strength:

Power Snatch

3-3-3-3

@ 50, 60, 70, 80%

Power Clean

3-3-3-3

@ 50, 60, 70, 80%

 

Conditioning 2:

Partner up, and perform:

1500m Row

For Time

Equal work required

 

Mobility:

Couch Stretch – 1:30/side

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Hip Capsule Stretch – 1:30/side

 

 

Post score, loads, time, and experiences to comments