WARMUP
EMOM 4 mins
Min 1: 45s wall sit
Min 2: 15 air squats
TASK 1: WEIGHTLIFTING
A. Power clean and push jerk
EMOM 12 mins start at 80%
TASK 2: STRENGTH
A. Back squats
4 sets, 10 reps
TASK 3: CONDITIONING
3 ROUNDS - FOR TIME
. 7 Clusters 155 / 105
. 3 rope climbs
Time cap: 9 mins
TASK 4: ACCESSORY
3 ROUNDS
. 20 barbell bicep curls
. 30 good mornings (empty bar)
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
