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
Team of 2 You go I go 50 Rounds 1 bar Mu 2 deadlift 275/215lb 3 burpees box jump over Time cap : 45-minutes
Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning 30 power snatch 95/65lb 30 OHS Rest 3-minutes 30 clean and jerk 95/65lb 30 Front squat
Conditioning Team of 3 15 DBx1 Devil press ( while one partner Dead hang ) 20 pull up ( while one partner plank ) 1000M Row 750M Run 25 DBx1 Devil press ( while one partner Dead hang ) 40 pull up ( wh
