WARMUP
6 min EMOM
Min 1: 30s wall sit
Min 2: 30s Glute bridges
Min 3: reverse lunges
TASK 1: WEIGHTLIFTING
A. Power clean and jerk
Go every 90s x 10 rounds
3 touch and go @ heavy build up
B. Clean pull
3 sets, 5 reps
TASK 2: STRENGTH
A. Back squat
4 sets, 3 reps
TASK 3: CONDITIONING
5 ROUNDS
. 15 thrusters 95/65lb
. 15 box jump
Time cap: 15 mins
TASK 4: ACCESSORIES
. 100 banded pull through
Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (
Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c
Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k
