September 7, 2019 – Strength and Conditioning

5 rounds of ‘Mary’

A. 5 Rounds For Time of Handstand Push-Ups, Alternating Pistols, and Pull-Ups

5 Rounds for Time:
5 Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups

No rest – Then

B. For Time: Calories of Cardios and Power Snatches

For Time:
50/35 Calories of Cardios
30 Power Snatches @ 61/43 kg
Time Cap: 30 minutes

*Cardio > Row/ Bike
30minute cap for Pt A/ B

C. Tabata Strict Pull-Ups and Dual Dumbbell Shoulder Presses for 8 x 20/10s

8x intervals of 20s work, 10s rest, with no break between movements.
Strict Pull-Up
Dual Dumbbell Shoulder Press
Score is the total reps performed across intervals.

*Complete a full TABATA before moving to the next movement

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