Skills and Drills:

• Fast Elbows
• Snatch Balance
• CFE running drills

 

For Quality

 

Conditioning:

“Partner Killer”

10 Muscle-ups

20 Weighted Overhead Lunges (35/25)

30 Burpees

40 Sit-ups

50 Seconds of Low Plank Hold (both partners at once)

120 Double Unders

120 meters Buddy Carry

50 Squats

40 Calories Rowed

30 Toes-2-Bar

20 Pistols

10 Strict Dips

 

For Time

 

…Rest 3:00

 

Strength:

Find combined 1-rep max:

Power Snatch

(10:00 cap)

 

Compare to Saturday, 30 August 2014

 

Mobility:

Couch Stretch – 1:30/side

Banded Bully – 1:30/side

Reclined Spinal Smash – 1:30/side

 

 

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