Warm up
3-minutes
Task 1: weightlifting
A. Power clean and jerk
15 sets , Every 90s
B. Hang cluster
8 sets , Every 90s
Task 2 : Strength
A. Back squats
5 sets , 8 reps
B. Bulgarian split squats
3 sets , 6/side
Task 3 : Accessory
A. Supersets x 3 Rounds
6 DB chest press
12 biceps curl
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
