Agility/Weightlifting, Long-Duration Intervals

“Frogger”
10 rounds for time, teams of 2:

   2 suicides*
   2 gym laps**
   20 single-arm DB push presses

20-minute time cap.

Weightlifting Strength/Skill

To a daily max on the complex:

   High-hang snatch
   Mid-hang snatch
   Low-hang snatch

After-Hour Accessory Exercise

Conjugate Method Dynamic-Effort Lower-Body.

EMOM 10: 2 back squats from the rack.

Load: 70% of 1-rep max.
Execution: Do this as an EMOM. For squats, control the “down” but explode UP as quickly and powerfully as possible.