WARMUP
. 400m run
. 60s push up position
. 30s dead hang hold
TASK 1: STRENGTH
A. EMOM x 8 mins
. Min 1: 8 bench press
. Min 2: 8 strict chin up
B. 3 Rounds
. 15 DB pullover
. 15 dips
Rest 90s
TASK 2: CONDITIONING
EVERY 5 mins x 4 rounds
3 rounds
. 12 deadlift 225/155 lbs
. 6 lateral burpees over bar
. 25 D.U
TASK 3: CORE
SUPERSET FOR 3 ROUNDS
. Landmine twist
. 25s side plank
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
