WARMUP
. 400m run
Then, 2 rounds
. 20s side plank
. 30s back extension hold
TASK 1: WEIGHTLIFTING
8 sets, 5 reps
Hang squat clean
Go every 3 mins
TASK 2: CONDITIONING
3 ROUNDS
. 30 thrusters 45/35lbs
. 20 back squats
. 10 pistol squats / 10 box step up
TASK 3: CORE
A. Plate static overhead dead bug
3 sets, 20 reps
B. Russian twist
3 sets, 50 reps
C. Barbell side bends
3 sets, 20/side
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
