WARMUP
3 ROUNDS
. 3 inch worms
. 6 lunges
. 10 air squats
TASK 1: WEIGHTLIFTING
A. Power clean + hang squat clean
12 rounds, every 1 min
B. Squat clean
EMOM X 6 mins
TASK 2: STRENGTH
A. Back squats
8 sets, 3 reps
B. Back rack lunges
3 sets, 8/side
TASK 3: ACCESSORIES
A. 3 ROUNDS
. 45s wall-sit
. 20 banded leg curls
B. 3 ROUNDS
. 45s back extension hold
. 15/side pallof 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
