Task 1 : Conditioning
Team of 3
10 sync Bar Mu ( 2 working : 1 Rest )
20 Sync DB snatch ( all together)
30M HS Walk
40 Cal Ski Erg
Rest 2-minutes
10 sync C2B ( 2 working : 1 Rest )
20 sync DB clean and jerk ( all together )
30M HS Walk
40 Cal Row
Rest 2-minutes
X 2 Rounds
Bonus work :
Accessory :
A. Supersets x 3 Rounds
12 Cable lat pull down
12 cable biceps curl
B. Supersets x 3 Rounds
12 Cable seated Rows
12 triceps push down
Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (
Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c
Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k
