Conditioning
Team of 3
15 DBx1 Devil press ( while one partner Dead hang )
20 pull up ( while one partner plank )
1000M Row
750M Run
25 DBx1 Devil press ( while one partner Dead hang )
40 pull up ( while one partner plank )
1000M Row
750M Run
35 DBx1 Devil press ( while one partner Dead hang )
60 pull up ( while one partner plank )
1000M Row
Time cap : 40-minutes
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
