WARMUP
. Amrap x 5-Minutes @ easy pace
.25 Dus
. 15s Hollow rack
. 10s Hollow hold
TASK 1: STRENGTH
A. power clean + Front squat
In 12 mins build up to a heavy of 85 % effort
B. Back squat (50% from part A) max reps in 1 min
C. Supersets for 3 rounds
8 Barbell row
8 Good morning
TASK 2: CONDITIONING
EVERY 2 mins x 5 ROUNDS
. 200m run
. 1 clean & jerk
WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse
Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je
Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2
