WARMUP
. 200m run
. 20 air squats
. 10 empty bar front squats
TASK 2: CONDITIONING
TEAM OF 2
I GO, YOU GO
10 Rounds
. 250m run
25 Dus / 40 Sus ( Add 10/ 15 reps each Rounds )
. 5 squat clean 205 / 135
Then, find one rep max Anyhow clean
TIME CAP: 45 MINS
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
