CONDITIONING
Part 1
EMOM for 6 minutes complete:
5 Clapping Push-ups (hands must touch chest)
20 Double-unders
Note: This should be completed AFAP
Part 2
Row 500m @ 80% of fastest 500m pace - 1:29 (PR)
Rest 90 seconds
3min AMRAP of: 1 Rope Ascent, 3 Snatch @ 135, 5 Burpees
Rounds: 2
Rest 90 seconds
5min AMRAP of: 5 Front Squats @ 135, 5 Push-press @ 135, 5 Box Jumps @ 30″
Rounds: 3+5
Rest 90 seconds
3min AMRAP of: 1 Rope Ascent, 3 Snatch @ 135, 5 Burpees
Rounds: 2
Rest 90 seconds
Row 500m – beat your 500m time from the beginning - 1:33.8
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