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.
