Warm up :
Tabata @ any machine
Weightlifting:
A. Power Snatch
10 sets , 2 Reps Every Minute
Strength:
A Push Press
5 sets , 5 reps
B. Alternate for 5 Rounds , Every 3-minutes
3 chin up ( weighted if possible)
20 banded triceps extension
CORE:
A. Landmine Twist
5 sets , 8 reps/side
B. Sandbag Bear Hug
4 sets , 45 seconds
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
Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je
Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2
