WARMUP
5 mins on any machine
Then, 2 rounds:
. 20 goblet squats
. 10 jump lunges
TASK 1: WEIGHTLIFTING
A. Every 90s x 8 rounds
. 1 squat clean
. 2 hang power clean
B. Every 90s x 8 rounds
. 2 hang squat snatch
C. Behind the neck split jerk
EMOM x 8 mins
. 1 rep
TASK 2: STRENGTH
A. Back squat 67.5%
2 sets, 8 reps
TASK 3: CONDITIONING
FOR TIME
. 400m run
. 40 burpees over bar
Time cap: 5 mins
Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s
Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work : Weightlifting: A . 2 hang power snatch @65%
Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4
