Warm up
3-minutes any machine
Task 1: weightlifting
A. Squat clean + jerk
Every 90s x 10 rounds
Task 2: Strength
A. Back squat
10 sets , 3 Reps
Task 3 : conditioning
For time
Amrap 18-minutes
8 OH lunges
200M Run
8 T2B
200M Run
Every two rounds , add 2 reps on OH lunges and T2B
Task 4 : Accessory
3 Rounds
8/side single legs deadlift
Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
