CONDITIONING :
Team of 4
P1 and p2
45 Sync Ohs 115/85lb
P3 and p4
45 Sync Front squat 115/85lb
P1 and p2
40 strict Hspu
P3 and p4
40 deficit kipping Hspu 45/25lb plate
EITHER P1 AND P2 SYNC OR P3 AND P4 SYNC
120 bar facing burpees
P1, p2 ,p3 and p4
120 sumo high pull
Then p1 and p2
Find one reps max hang snatch
Then p3 and p4
Find one reps max hang squat clean
TIME CAP : 30-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
