Team of 2
Task 1 : Conditioning
A. For Time ( 40s On : 20s Off )
50 Power snatch 95/65lb
8 wall walk
30 Power snatch 95/65lb
12 wall walk
10 Power snatch 95/65lb
16 wall walk
Rest 2-minutes
B.For Time ( 40s On : 20s Off ) 50 40 30 20 10
Cal Rowing
Overhead Lunges 95/65lb
100 80 60 40 20
Air squat
Time cap : 40-minutes
Finisher
12-minutes Emom
1: 15 Ring Row + 10 triceps push Down
2: 15 push up + 10 biceps curl
3: 45s plank
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
