Warm-up
3 rounds
15 OHS- PVC or bar
Row 10 cal
10 push press w/empty bar
Strength/Skill
10 min EMOM
2 hang squat clean + 2 push jerk @ 65%
Conditioning:
w/a partner, for total time:
4 rounds each:
250m Row while partner performs KB prayer hold (2KBs:1.5/1), can only be rowing while partner is in hold
-Rest 3 min, Then:
100 alternating goblet step ups(1.5/1, 20”) –each holding single KB, alternate reps w/partner