WARMUP
3 mins any machine
2 rounds
. 30 hip thrust
. 30s wallsit
TASK 1: WEIGHTLIFTING
A. Every 90s x 6 rounds
. 2 snatch high pull
. 1 high hang power snatch
B. Every 2 mins x 6 rounds
. 3 squat snatch (drop & go)
C. Every 90s x 8 rounds
. 1 squat clean
D. Split jerk from the rack
2 reps, every 2 mins x 6 rounds
TASK 2: STRENGTH
A. Back squat 75%
3 sets, 8 reps
B. Bulgarian split squat
3 sets, 8/side
Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s
Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work : Weightlifting: A . 2 hang power snatch @65%
Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4
