TASK 1: WEIGHTLIFTING
A. Every 90s × 6 rounds
1 Snatch +Hang snatch
B. Emom 8 mins
1 squat snatch
C. 3 sets 3 reps snatch pull @heavy
TASK 2: CONDITIONING
A.Emom 21 mins
1: 15 cal row
2: 5 MU
3: 5 Strict Hspu
Accessories:
4 sets
20 banded pull down
20 sec hollow hold
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
