Conditioning
Team of 2
For time :
100 DUs
21 cluster 95/75lb
75 DUs
15 cluster 95/75lb
50 DUs
9 cluster 95/75lb
Rest -5 minutes
For time
75 DUs
15 cluster 115/95lb
75 DUs
12 cluster 115/95lb
25 DUs
9 cluster 115/95lb
Rest -5 minutes
Strength
Clean and jerk @75%
6 sets , 1 rep
Bonus work :
Skill :
3 rounds
20 Chest facing wall Shoulder tap
25 Hollow Rack
30 back extension
Accessory :
A. Bench press
5 sets , 3 Reps
B . DB Row
3 sets , 8 reps ( heavy )
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
