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
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
