Updated: Aug 2, 2022
Task 1 : Conditioning
Team of 2
A. For time
42 30 18
Burpees Box jump over 30/24”
60 40 20 Meter
Handstand walk / shoulder tap
Rest 5-minutes
B. For time
60 40 20
Box jump over 24/20”
21 15 9
Wall walk / inch worm
Bonus work :
Accessory :
A. Strict pull up
30s On , 60s off
B. Supersets x 3 Rounds
10/side seated lat pull down
10 Biceps curl
C.bent over lateral raise
3 sets , 20 reps ( lite )
Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (
Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c
Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k
