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
Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
