Task 1 : Conditioning
Team of 2
4 Rounds
27 Squat snatch 115/85lb
21 Shoulder to overhead
15 Front squat
9 Ring Mu
500M ROW
Cash Out 100 T2B
Bonus work :
Strongman
Yoke carry
4 Rounds x 15M
Accessory :
A. Hip thrust
5 sets , 8 reps
B. Banded legs curl
3 sets , 30 reps
WARMUP Specific warmup will be given in class Conditioning: Emom x 9 minutes 1: 40s bike 2: 40s plank 3: 40s hang clean and jerk ( empty bar ) Strength A. Power clean 5 sets , 2 reps 3 sets , 1 rep B.
Team of 3 I go you go 15 Rounds 35 DUs 15M sled push 4x 45lb 1 legless rope climb Rest 3-minutes 120 cal Row 100 pull up 80 DB chest press 22.5KG
Strength : Deadlift 6 sets , 3 reps After each set 3 weighted dips Strict press 5 sets , 8 reps After each sets 3 weighted chin up Conditioning : 5 Rounds 20 Cal Ski Erg 20 push up 40s plank Rest 90s
