WARMUP
3 ROUNDS
. 20 Glute bridges
. 5 jump squats
TASK 1: STRENGTH
A. Back squats
every 2 mins x 4 rounds
10 reps
B. Reverse lunges
4 rounds, 8/each side
Go every 2 mins
TASK 2: WEIGHTLIFTING
A. Power snatch + OHS
15 rounds, 1+1 rep, 15 min EMOM
TASK 3: CONDITIONING
2 ROUNDS
. 400m run
. 20 HSPU / 20 seated shoulder press
WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse
Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je
Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2
