Conditioning
Team Of 3
A. For time
90 DL275/195 ( split anyhow )
90’ HS walking ( each partner)
30 burpees bar MU ( switch partner every 3 reps )
60 DL275/195
90’ HS walking
20 burpees bar MU ( switch partner every 2 reps )
30 DL275/195
90’ HS walking
10 burpees bar MU ( switch partner every 1 rep )
B. In 10-minutes establish 2 reps max hang power clean
Note : Part B start immediately after
part A
Time cap : 50-minutes
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