WARMUP
EVERY 30s X 5 ROUNDS
. 15 jumping jacks
. 5 jump squats
Into
3 ROUNDS
. 3 seated box jumps
TASK 1: WEIGHTLIFTING
A. Squat clean + hang squat clean
Every 75s x 12 rounds
TASK 2: STRENGTH
A. Front squats
3 sets, 8 reps, go every 3 mins
B. Box step up bar loaded
3 sets, 6/side, go every 2 mins
C. Banded squat pull through
2 sets, 30 reps
TASK 3: CONDITIONING
5 ROUNDS
. 20s ALL OUT on any machine
(Row , Bike , Ski )
Rest 2-4 mins
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
