💢 WARM UP :
100 Single Under
10 Thruster ( empty bar )
10 v up
💢CONDITIONING:
TEAM OF 2
With Running Time
00:00 TO 12:00
90 Thruster 95/55lbs
80 HR Push up ( partner 2 performs DUs)
70 Toes To Ring (partner 2 performs Plank)
12:00 TO 24:00
60 Thruster 115/75lbs
50 HR Push Up (partner 2 performs DUs)
40 Toes To Ring (partner 2 performs Plank)
24:00 TO 36:00
30 Thruster 135/95lbs
20 HR Push Up (partner 2 performs DUs)
10 Toes To Ring (partner 2 performs plank)
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
