WARM UP
3 MINUTES ANY MACHINE
TASK 1 : WEIGHTLIFTING
A. EVERY 2 mins X 8 ROUNDS
. 3 clean and jerk
B. EMOM X 5 mins
1 clean pull + 1 power clean
C. EVERY 90s X 8 rounds
Hang squat snatch + 1 OHS
TASK 2 : STRENGTH
A. BACK SQUAT
3 SETS , 8 REPS
TASK 3 : ACCESSORIES
3 ROUND
30 BANDED LEGS CURL
30 HIP THURST
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
