WARMUP
. 400m run
Then:
. 5 muscle snatch
. 5 OHS
TASK 1: WEIGHTLIFTING
A. Squat snatch
. Every 45s x 12 rounds
B. Snatch pull
5 sets, 5 reps
TASK 1: STRENGTH
A. Sumo Deadlift
6 sets, 3 reps
B. Hip thrust
3 sets, 10 reps
TASK 3: ACCESSORIES
A. 3 rounds
. 50 banded curls
B. Landmine half kneeling twist
3 sets, 12 reps
WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse
Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je
Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2
