WARMUP
A. Single under, 2 mins
B. Double under, 1 min on : 1 min off x 5 rounds
Max double under
TASK 1: WEIGHTLIFTING
A. Power snatch
10 min EMOM, 2 reps
TASK 2: STRENGTH
A. Deadlift
In 15 mins build up to a heavy single
TASK 3: CONDITIONING
EMOM X 20 mins
Min 1: 9 / 7 cal AB + 9 DL 155 / 125 lbs + max DU
Min 2: rest or 50s easy pace AB
Min 3: 9 / 8 cal row + 6 HPC + 3 STOH + max DU
Min 4 : rest or 50s easy pace row
Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (
Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c
Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k
