WARMUP
3 rounds
. 6 box step up
. 6 KB swings
. Then warmup deadlift
TASK 1: CONDITIONING
TEAM OF 2
. 100 kb hang clean
. 100 box jump over
. 100 kb STOH
Rest 3 mins
50-40-30-20-10
. Deadlift 225/155 lbs
. 25 1xKB box step up between rounds
Time cap: 40mins
Team of 2 You go I go 50 Rounds 1 bar Mu 2 deadlift 275/215lb 3 burpees box jump over Time cap : 45-minutes
Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning 30 power snatch 95/65lb 30 OHS Rest 3-minutes 30 clean and jerk 95/65lb 30 Front squat
Conditioning Team of 3 15 DBx1 Devil press ( while one partner Dead hang ) 20 pull up ( while one partner plank ) 1000M Row 750M Run 25 DBx1 Devil press ( while one partner Dead hang ) 40 pull up ( wh
