WARMUP
2 rounds
. 10 sit ups
. 10 toe touches
. 5 DB C&J
TASK 1: CONDITIONING
TEAM OF 2
5 rounds
. 30 DB Hang clean & jerk
. 30 T2B
5 rounds
. 30 DB OH lunges
. 30 pullups
5 rounds
. 30 hang squat clean
. 30 situps
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
