Team of 3
With running time
A. 00:00 to 15:00 ( AXLE Bar ( M35s/F25s )
25 sync T2B ( two working)
30M OH Lunges ( each partner)
50 thruster
30M OH Lunges ( each partner)
25 sync T2B ( two working)
B. 15:00 to 25:00 ( AXLE Bar ( M35s/F25s )
50 40 30 20 10
Hang power clean
10 8 6 4 2
Rope climb
C. 25:00 to 40:00
3k Ski Erg
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
