Workout of the Day:
Agility Ladder 5:00
Med Ball Conditioning 5:00
Then:
Partner Relay, 1:1 Work/Rest
15M/12F Calorie Row
10 KB Thursters 53/35 (single arm, 5 reps/arm)
x15
Competition:
A. Clean and Jerk
EMOMx10: 1 Rep at 85%
B. Strength
1. 3×2 Push Press – First rep is from back rack, second rep is from front rack.
2. 2×20 Strict DB Press
C. Gymnastics Conditioning
3×6-9 Unbroken Bar or Muscle Ups for Time (ladies use a spotter if you are close)
D. Conditioning
5 Rounds:
15 CTB
25 Cal Row
50 DU
Rest 1:00 between rounds.