Task 1 : Conditioning
Team of 2
For time
400M Run ( Together )
40 power snatch 95/65lb
40 T2B
Rest 5-minutes
40 T2B
40 power snatch 95/65lb
400M Run ( Together )
Rest 5-minutes
400M Run ( Together )
40 power clean and jerk 95/65lb
40 C2B
Rest 5-minutes
40 C2B
40 power clean and jerk 95/65lb
400M Run ( Together )
Time cap : 45-minutes
Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s
Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work : Weightlifting: A . 2 hang power snatch @65%
Warm up Specific warmup will be given in class Task 1: weightlifting A. Pause Power snatch + pause squat Snatch @ 20 to 30% ( work on technique) 5 sets 1 + 1 rep B. Power snatch + Squat Snatch 5 sets
