Week 3 of 8: Tuesday

Prep
2 Rounds
4 Alternating Turkish Get-ups (Light to Moderate Weight)
Accumulate 1-Minute L-sit Hold
-Rest 1 Minute-
2 Rounds
6 High Hang Snatches (75/55)
6 Tempo Overhead Squats* (75/55)
12/10 Calorie Bike
*Slow Negative, Explode Up

Conditioning
5 Rounds
40 Double-unders
5 Hang Power Snatches
5 Overhead Squats
10 Bar Facing Over-the-Bar Burpees
Bar Weight: (115/80)

Strength Conditioning
12-10-8-6
Double Kettlebell Front Rack:
Alternating Pistols
Step-ups (24/20)
Squats
Increasing Weight
Rest No More Than 2 Minutes Between Rounds

Row (Meters)
1500, 1200, 900, 1200, 1500
Work:Rest 1:.75
Max Rest: 3 Minutes, Min Rest 1.5 Minutes

Accessory
50 GHD Sit-ups
50 GHD Back Hypers

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