WARMUP
2 ROUND
. 10 Burpees
. 10 pushups
. 15 sit ups
TEAM OF 3
3 ROUNDS
. 60 Alt. One arm DB hang clean and jerk 30 / 22.5kgs
. 10 legless rope climb
3 ROUNDS
. 40 Alt. One arm DB devil press 30 / 22.5kgs
. 10 rope climb
Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
