WARMUP
A. Burpees
Go every 5s x 15 reps
Then:
. Deadlift
. HPC
. STOH
TASK 1: CONDITIONING
TEAM OF 3
A. For time
10 rounds
. 12 deadlifts
. 9 hang power clean
. 6 STOH
After each round perform 15 burpees facing bar
B. For time
10 rounds
. 18 deadlifts 225/155 lbs
. 6 power clean
After each round perform 15 burpees facing bar
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
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
