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% + 3 seated Box jump
B. Push jerk @ 50%
5 sets , 3 reps
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
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 ) 4
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
