CONDITIONING WITH A PARTNER:

AMRAP 8:
40 Power Snatch (95/65)
16 Handstand Push-ups

Rest 60s

AMRAP 8:
40 Overhead Squats (95/65)
16 Cal Row/Bike 12 cal

Rest 60s

AMRAP 8:
40 Box Jump Overs (24/20)
16 Devils Press (50/35s)

Rest 60s

AMRAP 8:
40 Power Cleans (95/65)
16 Cal Row
– Goal: For all AMRAPs one person works at a time splitting work however necessary in order to maintain a challenging pace.

 

Accessory Work

DB HAMMER CURLS

Down the rack – start with a weight you can curl 15 times and perform max reps. Rest 10s then move down in weight until you’ve gone through 4-5 different DB weights.