WARM UP
3-MINUTE ANY MACHINE
THEN
2 SETS
5 BALL SLAM
TASK 1 : WEIGHTLIFTING
A. Every 75s x 10 rounds
1 power clean + hang squat clean + push press
B. EMOM x 8 mins
1 Push jerk + 1 Split jerk
STRENGTH
A. BACK SQUAT
10 , 8 , 6 , 4 ,2 REPS
REPEAT FOR 2 SETS
B. LUNGES ( BARBELL LOADED )
3 SETS , 8 SIDE
TASK 3 : ACCESSORY
3 Rounds
25 BACK EXT.
25 GOOD MORING (LIGHT WEIGHT)
WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse
Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je
Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2
