WARMUP
400M Run
TASK 1: WEIGHTLIFTING
A. Every 90s x 10 rounds
. 1 squat snatch
. 2 OH lunges
. 3 OH squats
B. Snatch pull
3 sets, 5 reps
TASK 2: STRENGTH
A. EMOM 8 mins
Min 1: 5 DB bench press
Min 2: 12 DB Lateral raise
TASK 3: CORE
A. side plank with DB Rotation
10 to 15/side, 3 rounds
B. Superset for 3 rounds
15m/side Over head KB/DB walk
15s/side one arm push up position hold
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
