Warm up
3-minutes amrap
Task 2 : Conditioning
Team of 2
A. For time
3 Rounds
18 power clean 135lb /85
15 Strict HSPU ( M deficit 2x45lb)
12 power snatch 135lb /85
Rest 1min between around
Rest 5-minutes
B. For time
2 Rounds ( each partner must preform full Round then switch )
50 /40 Cal Row
Rest 5-minutes
C. For time
30 power clean 155/95
30 HSPU
30 power snatch 155/95
30 HSPU
Time cap : 40-minutes
WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse
Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je
Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2
