WARMUP
2 rounds
. 8 inch worm
. 20 glute bridges
TASK 1: WEIGHTLIFTING
A. Hang power snatch
Every 45s x 15 rounds
B. Hang power snatch
Every 2 mins x 3 sets
. 5 reps TNG
C. Snatch grip deadlift
Every 2 mins x 3 sets
. 5 reps
TASK 2: STRENGTH
A. Supersets for 4 rounds
. 8 barbell rows
. 8 strict T2B
B. Half kneeling landmine press
3 sets, 8/side
C. Banded face pull
2 sets, max reps
TASK 3: CORE
A. Plate OH situps
3 sets, 15 reps
Team of 3 120 Air Squat 80 OH lunges 45/35lb 40 Sync Burpees facing Bar ( all together) 100 Cal Assault Bike 70 OH lunges 45/35lb 30 Sync Burpees facing Bar ( all together) Rest 5-minutes Then start u
Endurance : Team of 2 1000M Ski erg 100 sync Hop over line 50 Shuttle Run ( 10M segment) 800M Ski erg 80 sync Hop over line 40 Shuttle Run 600M Ski erg 60 sync Hop over line 30 Shuttle Run 400M Ski er
Task 1 : Conditioning Team of 2 A . For time I go you go 10 Rounds 1 Deadlift 405/245 15 HSPU 200M Run Rest 10-Minutes B. For time 12 power clean 225/145 lb 60 Wallball 9 power clean 225/145 lb 40 Wal
