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
Team of 2 You go I go 50 Rounds 1 bar Mu 2 deadlift 275/215lb 3 burpees box jump over Time cap : 45-minutes
Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning 30 power snatch 95/65lb 30 OHS Rest 3-minutes 30 clean and jerk 95/65lb 30 Front squat
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 ( wh
