Task 1: Weightlifting
A. Emom x 15-minutes
Snatch pull + power Snatch
B. Emom 8 mins
Snatch Balance + OHS
Task 2: Gymnastics
A. Supersets x 3 Rounds
20 Hollow lat pull down
8 kipping
8 rope Row
B. Emom x 12-minutes
1: 6 knee to chest + 6 T2B
2: 1 to 2 leg less Rope climb
Task 3:Accessories:
A. Pallof press
3 sets 30/side
B. Bent over lateral raise
3 sets , 12 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
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%
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
