WARMUP
3 min any machine
2 rounds
. 8 thrusters (empty bar)
. 8 front rack lunges
TASK 1: WEIGHTLIFTING
A. Squat clean and jerk
EMOM X 18 mins
TASK 2: GYMNASTICS
A. 3 rounds
. 5-10 strict HSPU
Rest 90s
B. Deficit KIPPING HSPU
EMOM X 8 mins
5 reps
C. Seated DB shoulder press (lite weight)
3 rounds, 8-12 reps
TASK 3: ACCESSORIES
A. Superset for 3 rounds
. 10/side DB Row
. 30 banded lat pulldown
B. DB/KB single leg deadlift
3 sets, 8/side
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
