INTERMEDIATE 18/11/2021

a. skill & strength
define unilateral one arm strength session

b. conditio (26min)
In teams of 2, AMRAP 12 minutes of:
teammember A:
1 round:
12/9 Calories of Rowing
18 DB Snatches (20/16 kg)

while team member 2 is working:
Overhead Plate Hold (20kg/10kg) – while next teammate completes the row and dumbbell snatches

Rest 4 minutes (@16min)

In teams of 2, AMRAP 12 minutes of:
teammember A:
12/9 Calories of Assault Bike
12 Single-Arm Dumbbell Push Presses (22,5/35 lb DBs; 6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)

while team member 2 is working:
Front-Racked Kettlebell Hold (24/16 kg) – while next teammate completes the Assault Bike and push presses

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