Skill: Kb Snatch

Work Capacity

AMRAP 8′

30 db snatch (alternating)

20 burpees

10x 10m shuttle run

 

Cash out:

Tabata toes to bar/knees to Elbows/ Knee rises

 

 
-One&Only team competitor

Strength:

1: 6 Rounds – Every 3 minutes, complete:

-5x Back squat (Work up to a max for the day. All working sets between must be above 60%)

-20m prowler push (Heavy)

*For this complex training, make sure you transition to the prowler as fast as possible after the squats.

Work Capacity: Complete as many rounds as possible in 8 minutes of:

-30x double unders

-20x wallballs (10#/6#)

-10x pull ups

-5x muscle ups

Core: For max reps:

-Tabata toes to bar

*Tabata = 8 rounds, 20 seconds on, 10 seconds off

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