11.14.23 Workout of the day

Happy Birthday Twinners!

Box Brief
This will be 1 RM test week for the Barbell side so be prepared to get after it.

Barbell
Strength: Power Snatch
3-2-1-1-1-1-1
[Build to a heavy single or 1 RM]

Conditioning
5 sets
200 m run or 12/9 Ski or Bike
50 ft HS Walk
200 m run or 12/9 Ski or Bike
-rest 2 minutes-

Interval
For total time (1:00 min on/ 1:00 min off)
120 Single DB Front Rack Lunges (50/35)
100 Single DB Alternating Power Cleans
80 Box Jumps (24/20)
60/50 Calorie Row

[40 minute hard cap]