WARMUP
2 ROUNDS
. 150 single unders
6 min EMOM
. 35 to 50 unbroken D.U
TASK 1: WEIGHTLIFTING
A. High hang squat snatch
EMOM 6 mins , 2 Reps
B. Squat snatch
EMOM 8 mins
TASK 2: STRENGTH
A. Deadlift
4 sets, 3 reps
TASK 2: CONDITIONING
21 min EMOM
Min 1: 18 / 14 Cal AB bike
Min 2: 30 D.Us + 20 air squats + 10 Sit up
Min 3: Rest
TASK 3: ACCESSORIES
150 banded seated leg curl
Team of 3 A. For Time 30 Sync Burpees over the Bar ( 2 work : 1 Rest ) 30 squats clean 135/95lb 60 HSPU Rest 2-minutes B. For Time 75/50 Cal Assault Bike 75 STOH 135/95lb Rest 2-minutes C. For Time 20
Conditioning : For time Team of 2 Every 15-minutes x 3 Rounds Cash in 2000M Ski Erg 50 40 30 20 10 Sit up 10 8 6 4 2 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2 reps B. Sled push 3 sets ,
Task 1 : Conditioning Team of 2 Amrap x 30-minutes 50 Alt. DB Snatch 22.5/15KG 40 Lateral hop over the parallette ( each ) 30 chest to bar pull up 200M Run ( Together) 10 BMU Note: . Alternative for
