Competitor – Saturday 120923

*Rest 30-45min between workouts

AM.
Conditioning
A.
5 Rounds for time of:
10 Front squat 225/155
15 Chest to bar pull up
20/17 Row calorie

B.
For 10 minutes:
16 Box jump over
2 Rope climb 15’
8 Shuttle run 50’

C.
Rogue Fitness: The Birdie Complex
In 5 min establish a 1rm:
1 Snatch
1 Overhead Squat
1 Hang Snatch
1 Overhead Squat
*Warmup as long as needed.