WARMUP
2 rounds
. 20 banded lat pulldown
. 20 hollow rocks
TASK 1: STRENGTH
A. Superset for 4 rounds, go every 2:00 mins
. 8 strict press
. 8 dips
B. Superset for 4 rounds, go every 2:00 mins
. 4 front squats
. 10-20 ring rows
TASK 2: CONDITIONING
A. Every 90s x 5 rounds
. 1 squat clean
. 10 lateral burpees
Rest 3 mins
B. Every 2:00 mins x 4 rounds
. 200m run
. 1 squat clean
TASK 3: CORE
3 rounds
. 20s/side side plan
. 50 russian twists
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
