Emom x 6-minutes ( easy pace )
5 burpees
8 bar kipping
30s plank
Conditioning
Team of 3
Amrap 18-minutes
You go I go
5 Burpees over the bar
3 Clean and jerk 135/95lb
1 legless rope
Rest -9 minutes
Amrap 18-minutes
400M Run ( together)
30 T2B
20 sync Box jump
Bonus work :
Core
3 Rounds
30s Sandbag bear hug
30 Legs raise
Snatch EMOM heavy single *start at 50% and add 5 to 10 lb Clean & Jerk EMOM heavy single *start at 50% and add 5 to 10lb Pause Back Squat 3 sets x 3 reps @75% *1st pause then 2 and 3 regular squats Co
Strength : A. Power Clean + Hang Squat Clean + Jerk 4 sets x 1+1+1 @60% Hang Snatch 4 sets x 3 reps @60% Snatch Push Press + Pause Overhead Squat 4 sets x 2+1 @70% of max snatch Strength Gymnastics (
Conditioning : Team of 2 3 Rounds 50 Box jump Sync 25 Deadlift 165/115lb Sync 25 burpees Rest 3-minutes between Accessory A. Seated Rows ( heavy ) 3 sets , 8 reps B. Wide grip lat pull down 4 sets , 8
