Updated: Jan 24
Conditioning :
Team of 3
A. Every 5-minutes x 4 Rounds
50 wall ball
30 cal assault bike
10 Devil press
B. Amrap x 15 minutes
30 burpees box jump
20 DBx2 Hang Clean
10 wall walk
Accessory
A. DB Seated shoulder press
3 sets , 8 reps
B. Banded YTW
3 sets , 8 reps
Extra work :
Gymnastics :
Practice HSW
10-minutes
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
