Base Endurance + Strength: Week 9 of 12, Saturday
Prep
2 Rounds
8 Strict Handstand Push-ups
8 Drop Snatches (45/35)
30 Double-unders
Not For Time
Strength Conditioning
2 Rounds
5 Squat Snatches (185/130)
300 Meter Row
-Rest 2 Minutes
2 Rounds
8 Power Snatches (135/95)
300 Meter Row
Strength Conditioning*
Part 1
3 Rounds
20 Yard Overhead Kettlebell Carry
8 Kettlebell Push Presses
Rest 1.5 Minutes Between Rounds
Part 2
3 Rounds
10 Kettlebell Bent Over Rows
15 Ring Dips
*As Heavy As Possible
Conditioning
40 Wall Balls (20/14)
35 Chest-to-Bar Pull-ups
30 Box Jump Overs
25 Calorie Bike
20 Toes-to-Bar
