Warm up
3-minutes any machine
Task 1: weightlifting
A. power clean + Front Squat
Emom x 15-Minutes
B. Jerk
Emom 12-minutes
C.Strict press
6 sets , 2 reps
Task 2: Strength
A. Back Squat
6 sets , 2 reps
2 sets , 1 rep
Task 3 : conditioning
For time
5 Rounds
12 Front squat 115/85
9 Handstand push up
6 power clean
Time cap : 15-Minutes
Task 4 : Accessory
supersets x 3 sets
5 Hip thrust
30s wall Sit hold
Team of 3 120 Air Squat 80 OH lunges 45/35lb 40 Sync Burpees facing Bar ( all together) 100 Cal Assault Bike 70 OH lunges 45/35lb 30 Sync Burpees facing Bar ( all together) Rest 5-minutes Then start u
Endurance : Team of 2 1000M Ski erg 100 sync Hop over line 50 Shuttle Run ( 10M segment) 800M Ski erg 80 sync Hop over line 40 Shuttle Run 600M Ski erg 60 sync Hop over line 30 Shuttle Run 400M Ski er
Task 1 : Conditioning Team of 2 A . For time I go you go 10 Rounds 1 Deadlift 405/245 15 HSPU 200M Run Rest 10-Minutes B. For time 12 power clean 225/145 lb 60 Wallball 9 power clean 225/145 lb 40 Wal
