Athlete Development/ Fitness/ Sport
A1. 15-20 Russian KB Swings- Tough; Rest 20 seconds
A2. 8-10 Dips @ 30X0; Rest 20 Seconds
A3. 10-12 V-Ups; Rest 1:00 x 3
+
4 Rounds For Time:
10 Front Squats
15 Push Ups
20 Double Unders
Competitor

A. EMOM x 4 Min- Dead Lift TnG x 4-5 Reps @ 60% 1RM
+
Row 30 Sec @ 97% effort
Rest 3 Min x 3
Rest as needed
+
3 Min AMRAP
Squat Clean + Shoulder to Overhead 165/ 110#
Rest 1 Min
3 Min AMRAP
Burpee Box Jumps
Rest 1 Min
3 Min AMRAP
AirDyne for Max Distance
Weightlifting
Block Snatch (just below the knee)- Heavy 2
Block Clean (just below the knee)- Heavy 2
Pause Front Squat- Heavy Single