11 Jan
Warm up
3 Rounds
8 shuttle Run @30M
3 KB Dual Deadlift
2 kB Dual Hang power clean
1 kB Dual Strict press
Conditioning:
For time
5 Rounds
600M Run
60M Dual KB Farmer Carry
1 Round Of KB “DT”
12 KB Dual Deadlift
9 kB Dual Hang power clean
6 kB Dual STOH
Time cap 30-minutes
KB weight : M 24KG , F 16KG
Accessories
Side lying DB external rotation
3 sets ,15/side
Team of 3 A. For Time 30 Sync Burpees over the Bar ( 2 work : 1 Rest ) 30 squats clean 135/95lb 60 HSPU Rest 2-minutes B. For Time 75/50 Cal Assault Bike 75 STOH 135/95lb Rest 2-minutes C. For Time 20
Conditioning : For time Team of 2 Every 15-minutes x 3 Rounds Cash in 2000M Ski Erg 50 40 30 20 10 Sit up 10 8 6 4 2 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2 reps B. Sled push 3 sets ,
Task 1 : Conditioning Team of 2 Amrap x 30-minutes 50 Alt. DB Snatch 22.5/15KG 40 Lateral hop over the parallette ( each ) 30 chest to bar pull up 200M Run ( Together) 10 BMU Note: . Alternative for