WARMUP
3 ROUNDS
. 30 jumping jacks
. 30 mountain climbs
. 30s plank
TASK 1: CONDITIONING
TEAM OF 2: FOR TIME
. 100 box jumps 30/24”
. 150 Alt. DB snatch 22.5. / 15 kg
. 100 Burpees box jumps
. 150 Alt. DB clean and jerk
. 100 wighted sit up
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
