Warm up
3-minutes any machine
Task 1: weightlifting
A. High hang snatch
3 sets , 3 reps ( 3 positions)
B. Hang squat snatch
Every 30s x 12 Rounds
C. Low hang squat snatch
Every 30s x 8 Rounds
Task 2: Strength
A. Back squat
8 sets , 4 Reps
Task 3 : conditioning
For time
Run 400M
21 one arm Alt. devil press
120 DUs
21 one arm Alt. devil press
Run 400M
Time cap : 12:minutes
Task 4 : Accessory
3 Rounds
40 banded Singles legs curl
WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse
Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je
Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2
