Conditioning
Team of 2
00:00 To 25:00
You go I go
25 DUs
6 T2B
3 Power clean 165/125
Note :
While other partner box jump over until finish 150 Reps
25:00 To 45:00
Amrap
20 Wall ball
40 cal Row
60M Sandbag bear hug walk (15M segment)
Bonus work :
3 Rounds
Bench press
4 sets , 2 reps
1 sets , 20 reps ( lite weight)
Snatch EMOM heavy single *start at 50% and add 5 to 10 lb Clean & Jerk EMOM heavy single *start at 50% and add 5 to 10lb Pause Back Squat 3 sets x 3 reps @75% *1st pause then 2 and 3 regular squats Co
Strength : A. Power Clean + Hang Squat Clean + Jerk 4 sets x 1+1+1 @60% Hang Snatch 4 sets x 3 reps @60% Snatch Push Press + Pause Overhead Squat 4 sets x 2+1 @70% of max snatch Strength Gymnastics (
Conditioning : Team of 2 3 Rounds 50 Box jump Sync 25 Deadlift 165/115lb Sync 25 burpees Rest 3-minutes between Accessory A. Seated Rows ( heavy ) 3 sets , 8 reps B. Wide grip lat pull down 4 sets , 8
