MOBILITY & WARM UP
AMRAP 6:5 Alternating Ring Rows With Partner5 Synchro Up-Downs With Partner5 Synchro DB Deadlifts 5 Synchro Sit-ups
MOBILITY & SKILLS (14mins)Pull Up ( Strict – Kipping )
4 Sets:3 Unbroken Pull-ups / Partner3 Unbroken Single-Arm KB Swings / Partner3 Unbroken Single-Arm KB Snatches / Partner
Farmer Carry Test:• Each partner carries one heavy DB for an unbroken 100m.
PARTNER CONDITIONING (cap25)“NICKMAN”
10 Rounds For Time:200m Unbroken single DB Farmer Carry
( Change Hand every 40m )
10 Strict Pull-ups / kipping / banded20 Alternating single DB Power Snatches
( Alternate work and rest with a partner )
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