February 2, 2019

Strength/Skill
A – 4 x 7 Bent Over BB Row – rest :90
B – 4 x 12 Back Extensions – rest :90
C – 4 x :30 Supinated Hang from rig – rest :90

Conditioning
Complete the following with a partner:

24-20-16

Dumbbell Snatch (75/50) (Scaled – 50/35)
Weighted GHD Sit Up (20/14) (Scaled – Weighted Ab-mat Sit-ups)

Partner 1 starts on DB snatch
Partner 2 starts on GHD

A round is complete when BOTH partners finish BOTH movements

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