10022024

Conditioning:

A) Every 2:00 for 6 rounds

Round 1-4

12empty bar hang muscle clean + 15 empty bar front squat

max. rep kettlebell swings in remaining time

Round 2-5

15empty bar front squat + 20 kettlebell swings

max. rep empty bar hang muscle clean in remaining time

Round 3-6

20 kettlebell swings + 12 empty bar hang muscle clean

max. rep empty bar front squat in remaining time

rest 1:00 between rounds

B) Teams of 2 complete AMRAP in 20 minutes

Athlete A: 12 hand release push ups

Athlete B: dead hang hold

(then rotate)

Athlete A: 12 double dumbbell snatch

Athlete B: overhead plate hold

(then rotate)

Athlete A: 25/25 medicine ball russian twists

Athelte B: max. rep double/single unders

(then rotate)