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
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
