WARMUP
1 rounds
. 10 cal row
. 35 D.U
1 rounds
. 5 power snatch
. 5 STOH
1 rounds
. 5 T2B
. 5 HSPU
. 5 lunges
TASK 1: CONDITIONING
TEAM OF 2
A. 15 min AMRAP
. 50 power snatch 95/65 lbs
. 75 D.U
. 40 T2B
. 75 D.U
. 30 STOH 95/65 lbs
. 75 D.U
. 20 strict pull up
. 75 D.U
Rest 1 min
(Rest 5 mins)
B. 15 min AMRAP
. 30/27 cal row
. 30 box jump over
. 30 OH lunges 95l65
Rest 1 min
Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
