Conditioning: “Grand Slam”
Blue or RX:
First, complete 60 alternating dumbbell snatches 50#/35 (total) as quick as possible
Rest 2 minutes.
Next, in 4 minutes, complete as many wall balls 20#/14 as possible
Rest 2 minutes, then complete:
4 rounds for time of:
6 front racked lunges 95#/65 on each leg
10 push ups
50 double unders
Green or Scaled:
First, complete 60 kettlebell swings 70#/53 as quick as possible
Rest 2 minutes.
Next, in 4 minutes, complete as many air squats as possible
Rest 2 minutes, then complete:
4 rounds for time of:
6 bodyweight lunges on each leg
8 Assisted push ups
150 single unders
Blue or RX+:
First, complete 40 alternating dumbbell snatches 70#/50 (total) as quick as possible
Rest 2 minutes.
Next, in 4 minutes, complete as many wall balls 30#/20 as possible
Rest 2minutes, then complete:
4 rounds for time of:
6 front racked lunges 115#/75 on each leg
8 handstand push ups
50 double unders