WARMUP
5 mins AMRAP
. 20 glute bridges
. 10s/side plank
Rest 30s
TASK 2: STRENGTH
A. Deadlift
. Every 10s = 1 rep, 10 reps
Rest 2 mins
. Every 20s= 1 rep, 10 reps
Rest 2 mins
. Every 30s= 1 rep, 10 reps
B. One arm DB chest press
4 sets, 6/side
C. Barbell row
4 sets, 6 reps
D. Superset x 3 rounds
. 8 pull over
. 12 DB fly
TASK 2: ACCESSORIES
A. Banded row
3 rounds, 30s
B. Superset x 4 rounds
. 30 face pull
. 20 tricep push down
. 10 bicep curls
Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (
Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c
Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k
