WARMUP
3 ROUNDS
. 30s wall sit
. 20 Glute bridges
TASK 1: WEIGHTLIFTING
A. SQUAT SNATCH
EMOM X 15 mins
B. Deficit snatch pull
5 sets, 3 reps
TASK 2: STRENGTH
(Total time: 12 mins)
A. Back squats
6 sets, 3 reps
TASK 3: CONDITIONING
. 1KM run
. 50 hang power snatch 75 / 55
. 75 pushups
Time cap: 15 mins
TASK 4: CORE
3 rounds
. 30 landmine twists
. 50 toe touches
Team of 3 A. For Time 30 Sync Burpees over the Bar ( 2 work : 1 Rest ) 30 squats clean 135/95lb 60 HSPU Rest 2-minutes B. For Time 75/50 Cal Assault Bike 75 STOH 135/95lb Rest 2-minutes C. For Time 20
Conditioning : For time Team of 2 Every 15-minutes x 3 Rounds Cash in 2000M Ski Erg 50 40 30 20 10 Sit up 10 8 6 4 2 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2 reps B. Sled push 3 sets ,
Task 1 : Conditioning Team of 2 Amrap x 30-minutes 50 Alt. DB Snatch 22.5/15KG 40 Lateral hop over the parallette ( each ) 30 chest to bar pull up 200M Run ( Together) 10 BMU Note: . Alternative for
