POWER 1 (5mins)

Cover 25m in as few broad jumps as possible

3 sets 30sec rest between sets

 

POWER 2 (10mins)

Power snatch 4 sets of 3 @ 80% (try for no fails)

 

POWER 3 (12mins)

EMOM 12

Odd mins 2 Squat clean @ 80%

Even 1 clean + 2 jerks @ same bar

 

STRENGTH (10mins)

Overhead Squat 3 @70%, 3 @ 80% AMRAP @ 90%

 

CONDITIONING (12mins)

Relay Style – teams of 2:

200m run tag

40 cal row tag

200m run tag

40 cal row tag

200m run tag

results161017.jpg

 

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