Endurance :
Team of 2
50 Rounds ( I go you go )
10 shuttle Run ( 10M)
10 Cal Row
10 lateral hop over the Row
Time cap 60:00
Bonus work :
Weightlifting:
A clean Pull + Power clean @ 70%
6 sets , 2 + 1 reps
Then 3 seated Box jump after each sets
Go Every 2:30
Core :
A. Kettlebell Side Bends
3 sets , 30 reps / side
B. GHD sit up
75 reps
Minimum sets
Here’s an idea💡:
You may complete all the bonus work from this week on Wednesday!
Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (
Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c
Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k
