WARMUP
5 min EMOM
. 25s wall-sit + 6 jump lunges
TASK 1: WEIGHTLIFTING
A. Clean and jerk
In 12 mins build up to a heavy single
TASK 2: STRENGTH
A. Back squats
In 15 mins build up heavy single
B. OH lunges (bar loaded)
3 sets, 6 reps/side
TASK 3: ACCESSORIES
A. Alt. For 3 rounds
. 10 bicep curls
. 15 diamond pushups
B. Alt. For 3 rounds
. 30 face pulls
. 15 side 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
