Warm up
3-minutes any machine
Task 1: weightlifting
A. power clean + push jerk
Emom x 10-Minutes
B. Squat clean
Emom 8-minutes
C. Strict press
2 sets , 8 reps
Task 2: Strength
A. Back Squat
3 sets , 8 reps @ 60%
B. Bulgarian split squat
3 sets , 6 reps /side
Task 3 : conditioning
For time
3 Rounds
40 kettlebell swing
20 pull up
10 Ring dip
Time cap : 15-Minutes
Task 4 : Accessory
supersets x 3 sets
8/side Single leg deadlift
8 hip thrust
Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s
Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work : Weightlifting: A . 2 hang power snatch @65%
Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4
