BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

4X5 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

Conditioning

5 rounds of:

3 Rope Climbs 15′ // 3 strict pullups
12 Ring Dips
20 Calories Row // 60 DU // 400 m RUN - pracujcie nad słabymi stronami!

Rest 1:1

Time Cap:
(2:30 TC x 2 = 5) x 5=25