Skill-work:
3 Rounds
10 Hyprid Fly Press
10 each Single Arm Heavy KB Rows
2 Rounds
12 Seated Bicep Curls
12 Banded Tricep Push downs
Conditioning:
Every Minute On The Minute For 20 Minutes
Odd Minutes : Row 12/15 Cals
Even Minutes: 24 DUs / 10 Kb Snatch (53,35 lbs)
Modify By Decreasing Reps