Monostructural / Gymnastics Conditioning, Short-Mid Dura.
“Casper” AMRAP 15:
200/170-meter row
30 pushups
20 ring rows
Weightlifting Strength Re-Test Week A
Bench or Shoulder Press
5–5–3–3–1–1–1–1
Work up to a max.
After-Hour Accessory Core/ Agility Exercise
Recovery: 10:00 of CrossOver symmetry recovery protocol
EMOM 10: 6 snatches ascending in weight till failure