TASK 1: WARMUP
30s on : 30s off
. High knees
. Sit ups
. Wall sit
Rest 1 min, then repeat on more time
TASK 2: CONDITIONING
10min AMRAP
. 15 Deadlifts 165 / 125 lbs OR 15 DB DL
. 25 DUs
. 5 HSPU
Rest 5 mins
10min AMRAP
. 10 Power cleans 135 / 85 lbs OR 10 DB Cleans
. 10 Box jumps
. 10 Pushups
TASK 3: ACCESSORIES
3 Rounds
. 10 DB Fly
. 10 Pull over
3 Rounds
. 30 Banded face pulls
Technique Work : 10-Minutes Rope Climb Drills Task 1 : Conditioning Team of 3 5 Rounds , Start New Round Every 7-minutes 9 Rope climb 36 2xDB Box step up over 63 push up
Warm up 3-minutes any machine Task 1: weightlifting A. Power clean + push press @ 55% from clean and jerk 5 sets , 2+ 2 reps B. Power Cluster 4 sets , 2+ 2 reps 55% from clean and jerk 2 sets , 2 + 2
“Deload” Warm up : 3-minutes any machine Task 1: weightlifting power snatch @ 60% Every 30 seconds for 20 sets Task 2: Gymnastics A. Ring MU / DUs 3 Rounds 8 Ring kip / Bar Kip 8 Hollow to arch 8 Bulg
