WARM UP
3-MINUTE
TASK 1 : WEIGHTLIFTING
A. EVERY 90s x 8 ROUNDS
2 squat snatch (TAG)
B. SNATCH PULL @100+%
3 SETS , 3 REPS
C. SNATCH BALANCE OR PUSH PRESS BEHIND THE NECK
5 SETS , 2 REPS
TASK 2 : STRENGTH
FRONT SQUAT
6 SETS , 4 REPS
TASK 3 : GYMNASTICS
A. ALTERNATE A1 AND A2 FOR 8 ROUNDS
A1 . 1 TO 5 REPS CHEST FACING WALL STRICT HSPU
A2. 2 TO 8 WEIGHTED DIPS
B. SEATED SHOULDER PRESS
3 SETS , 8 REPS
Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (
Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c
Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k
