Long ass conditioning Workout
3 Rounds
7 STOH @60%-65% of 1RM PJ
14 GHD sit up
15 burpee box jumps (24/20)
REST 3min
(REST an extra 2min
after last round - 5min total)
3 Rounds
10 Hang Power snatch@40/30kg
40 Double unders
30 Calorie Row
REST 3min
(REST an extra 2min
after last round - 5min total)
1 Round for time
400m Run
30 Double KB Snatch@24/16kg
400m Run
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