WARMUP
2 rounds
. 5 inch worms
. 30s HS hold
TASK 1: WEIGHTLIFTING
Hang squat snatch
EMOM x 10 mins
TASK 2: STRENGTH
A. EMOM x 12 mins
Min 1: 3 bench press @ heavy
Min 2: 30m KB overhead walk
Min 3: 30s banded triceps push down
B. DB fly
. 3 rounds, 12 Reps
TASK 3: CORE
A. 3 rounds
15/side pallof press
B. Superset
. 15 OH sit ups
. 50 russian twists
Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
