Updated: Aug 4, 2022
Team of 4
30 OH lunges 1XDB 22.5/15kgs ( 2 sync : 2 rest )
30 Air squat ( all 2 sync )
30 Deadlift 225/155 ( 2 Sync : 2 rest )
3000M Ski Erg
30 Squat Clean and jerk 225/155
30 Air Squat ( all 2 sync )
30 OH lunges ( 2 sync : 2 rest )
Rest 5-minutes
Then Find daily 1 RM clean and jerk
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
