WARMUP
2 rounds
. 200m run
. 30s plank
. 30s hollow hold
TASK 1: STRENGTH
A. Superset for 4 sets
. 8 strict T2B
. 8/side DB row
Rest 1 min
B. Superset for 4 sets
. 8 strict pullup
. 8/side DB strict shoulder press
Rest 1 min
TASK 2: CONDITIONING
Every 5 mins x 3 rounds
Rest 3 mins between rounds
400m run
Then, AMRAP remaining time:
. 6 single arm DB devil press
. 6 1xDB box step up
Team of 2 You go I go 50 Rounds 1 bar Mu 2 deadlift 275/215lb 3 burpees box jump over Time cap : 45-minutes
Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning 30 power snatch 95/65lb 30 OHS Rest 3-minutes 30 clean and jerk 95/65lb 30 Front squat
Conditioning Team of 3 15 DBx1 Devil press ( while one partner Dead hang ) 20 pull up ( while one partner plank ) 1000M Row 750M Run 25 DBx1 Devil press ( while one partner Dead hang ) 40 pull up ( wh
