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
Technique Work : 10-Minutes Rope Climb Drills Task 1 : Conditioning Team of 3 5 Rounds , Start New Round Every 7-minutes 9 Rope climb 36 2xDB Box step up over 63 push up
Warm up 3-minutes any machine Task 1: weightlifting A. Power clean + push press @ 55% from clean and jerk 5 sets , 2+ 2 reps B. Power Cluster 4 sets , 2+ 2 reps 55% from clean and jerk 2 sets , 2 + 2
“Deload” Warm up : 3-minutes any machine Task 1: weightlifting power snatch @ 60% Every 30 seconds for 20 sets Task 2: Gymnastics A. Ring MU / DUs 3 Rounds 8 Ring kip / Bar Kip 8 Hollow to arch 8 Bulg
