Weightlifting/Gymnastics Conditioning, Long-Duration
For time, in teams of 2:
50 sumo deadlift high pulls
20 synchro bar-facing burpees
50 power snatches
20 synchro bar-facing burpees
50 overhead squats
20 synchro tire-facing burpees
50 tire flips
20 synchro tire-facing burpees
After-Hour Accessory Arms / Hypertrophy Work
Barbell Curls: 3 sets of 8 reps AHAP
EZ Curl Bar Curl pyramid: 10->1 reps AHAP same weight through