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CONDITIONING IN TEAMS OF 3 WATERFALL STYLE...

6 ROUNDS FOR TIME OF;

12/10 CALORIE ROW

10 SHOULDER TO OH #135/95

15 PUSH UPS

*EACH PERSON IN TEAM MUST COMPLETE 6 FULL ROUNDS

**ATHLETE 1 BEGINS, AS SOON AS THEY MOVE OFF ROWER,

STRENGTH
ON CLOCK;
0-10:00
BUILD TO HEAVY SQUAT SNATCH

10:00-15:00
REST & DELOAD BAR TO 75% OF MAX SNATCH HIT

STRENGTH
TEMPO DEADLIFTS
5X3 @ 31X1
START AT 70% OF MAX AND BUILD

NYE WORKOUT

STRENGTH
EMOM 10
O- 10 BENCH PRESS
E- 10 ALT DB Z-PRESS

FOR TIME
BUY IN:
2024M ROW
THEN
10-9-8-7-6-5-4-3-2-1
SHOULDER TO OH #115/75
BURPEES

SKILL
MUSCLE UP PROGRESSIONS
10M TO PRACTICE SKILLS

STRENGTH
EMOM 15
1- 10 BACK SQUATS, FROM RACK
2- 10 PUSH UPS
3- 50 DOUBLE UNDERS

CONDITIONING
100 BURPEES FOR TIME
EMOM STARTING AT 0:00 10 AIR SQUATS
CAP 15

STRENGTH
5-4-3-2-1
HANG POWER SNATCH
BUIDLING EACH SET

PARTNER WORKOUT
FOR TIME 
0-10:00
70 DB SNATCHES
60 DB BOX STEP UPS
50 CAL MACHINE

10:00-13:00
REST 

SKILL
SUMO DEADLIFT
E2MOM 
5 REPS, PRACTICING MOVEMENT + BUILDING

SKILL
AGILITY LADDER

CONDITIONING
5 X 400M RUN
REST 1:30 AFTER EACH SET
GOAL IS INCREASE SPEED/INTENSITY EACH SET

12 DAYS OF FITNESS!!
FOR TIME;