WARM UP
3-Minute any machine
TASK 1 : WEIGHTLIFTING
A. Power clean + S.clean and jerk
10 ROUNDS, EVERY 90s
B. 2 squat snatch
10 ROUNDS, EVERY 90s
C. Snatch high pull
5 sets, 3 reps
TASK 2 : ACCESSORY
A. Front rack lunges
3 sets , 12 reps
B .Superset for 3 rounds
. 8/side single arm half kneeling shoulder press
. 8/side DB single leg deadlift
Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s
Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work : Weightlifting: A . 2 hang power snatch @65%
Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4
