Wednesday 30-20-10

 Conditioning for time:

   30-20-10

Alternating DB snatches 

Goblet squats

*EMOM - 12 abmat sit ups

Rest 1 minute

   30-20-10

SDLHP

KBswings

* EMOM- 12 abmat sit ups

Sunday Partner

 New York minute

1000 meter row

100 KB swings 

100 DB snatches 

100 bench press (empty bar)

* partner A works while partner B rests - switching every minute

Saturday results

 

Saturday

 For time:

   Run 400

Then 5 rounds

   5 front squats + 15dubs/45 singles 

   Run 400

Then 5 rounds

   5 back squats + 15 dubs/45 singles

   Run 400

Then 5 rounds

   5 OHS + 15 dubs/45 singles 

Friday

 

Wednesday

 Conditioning: 5 RFT

      10 Snatches

      20 second bar hang

      10 Ball slams

Finisher: w/ partner

Tuesday- cardio