WARMUP
. 400m run
Then, 3 rounds:
. 5 pushups
. 30s plank
TASK 1: STRENGTH
A. AMRAP 1 min x 5 rounds
(1 min rest between rounds)
. 3 power cleans
. 3 thrusters
Alt. AMRAP: HSPU / ROPE CLIMBING
B. Every 2:30 mins x 4 rounds
. 10 barbell rows
. 8/each exercise of position pushups
( Narrow / normal / wide )
TASK 2: CONDITIONING
5 ROUNDS
. 10/8 cal row
. 6 box step up
. 3 devil press
Rest 1:1
Time cap 20 mins
Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s
Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work : Weightlifting: A . 2 hang power snatch @65%
Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4
