WARMUP
3 ROUNDS
. 30s dead hang
. 5 inch worm
TASK 1: STRENGTH
Every 3 mins x 5 sets
. 8 DB power clean (R)
. 8 DB one arm row (R)
. 8 DB power clean (L)
. 8 DB one arm row (L)
. 8 strict T2B
* build up heavy set
TASK 2: INTERVAL
ROW
TABATA X 3 rounds
Rest 4 mins between
TASK 3: ACCESSORIES
3 ROUNDS
. 30 face pulls
. 15 lateral raises
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
