Strength

15min EMOM
1. 100ft Sled Push [AHAP]
2. 8/8 KB/DB Standing Bent Over Rows (+lbs)
3. 10/10 Cossack Squats (+lbs)
4. 12/12 Side V-ups
5. 24 Back Extensions (+lbs)

*2 athletes per station*
**for the Sled Push – athlete 1 will push the sled to the end of the turf while athlete 2 rests, then they switch**
***advanced athletes can hold 2.5 plates in their hand/between their toes for back extension***

Conditioning

15 DB Snatches [Left] (50/30)
30 Double Unders
15 DB Snatches [Right] (50/30)
30 Double Unders
10 DB Snatches [Left] (50/30)
20 Double Unders
10 DB Snatches [Right] (50/30)
20 Double Unders
5 DB Snatches [Left] (50/30)
10 Double Unders
5 DB Snatches [Right] (50/30)
10 Double Unders