Strenght:

Emom 8′

1 Power snatch +1 snatch balance 

1′ rest

Conditioning

3′ amrap Power snatch 40/25 (più veloce possibile)

4’rest 

Emom 8′

1 Power Clean & push jerk

1’rest

Conditioning

3’amrap Power Clean &push jerk  40/25 (più veloce possibile)
One&Only Team Competitor–

Strength: 

1: Bench press: Work up to a 1 RM.

*This is the peak of the 2nd 531 cycle, so goal is to hit a establish a new max.

2: Rope climb: Every 30 seconds, for as long as possible, complete:

-1x rope climb (15ft)

*If rope climbs are a major strength of yours, go legless. I’d like to see at least 10 rounds/climbs, so you can use that as a gauge on what method you use. If you think that legless is a walk in the park, then make them L-sit rope climbs.

Work Capacity: Complete AMRAP in 15 minutes of:

-10m front rack lunge (135#/95#)

-2x muscle up

*After each round completed, add 2 muscle ups. For example, rd 2 = 10m + 4 muscle up, rd 3= 10m + 6 muscle up, etc.

Core: Accumulate a total of 3 minutes of:

-L-sit on the rings

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