Crushing yesterday’s Conditioning work!

Warm-up
15′ Alternating Minutes
10 cal. Row
12 Wall-balls
15 PVC OH Lunges

Weightlifting
5′ EMOM 2 Snatch pulls + 1 Hang Snatch
-then-
EMOMUF 1 Hang Snatch

Skill
150 HB Rocks
*10 Gymnastic kips for every break

Metabolic Conditioning
Competitive
With a 15′ Clock
21-15-9/42-30-18
Handstand Push-ups
Double-unders
**with the time remaining work up to a 3 rep max front squat from the floor

Intermediate
With a 15′ Clock
12-8-5/21-15-9
Handstand Push-ups
Double-unders
**with the time remaining work up to a 3 rep max front squat from the floor

Intro
with a 15′ Clock
21-15-9/42-30-18
Push-ups
Backwards Singles
**with the time remaining work up to a 3 rep max front squat from the floor