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 A. For Time 30 Sync Burpees over the Bar ( 2 work : 1 Rest ) 30 squats clean 135/95lb 60 HSPU Rest 2-minutes B. For Time 75/50 Cal Assault Bike 75 STOH 135/95lb Rest 2-minutes C. For Time 20
Conditioning : For time Team of 2 Every 15-minutes x 3 Rounds Cash in 2000M Ski Erg 50 40 30 20 10 Sit up 10 8 6 4 2 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2 reps B. Sled push 3 sets ,
Task 1 : Conditioning Team of 2 Amrap x 30-minutes 50 Alt. DB Snatch 22.5/15KG 40 Lateral hop over the parallette ( each ) 30 chest to bar pull up 200M Run ( Together) 10 BMU Note: . Alternative for
