WARMUP
3 mins on any machine
Then, 2 rounds:
. 8 goblet squats (with 2s pause at the bottom of squat)
. 30s wallsit
. 30 glute bridges
TASK 1: WEIGHTLIFTING
A. Every 90s x 8 rounds
. Clean pull + hang squat clean
. Squat clean + jerk
B. Power snatch
5 reps x every 2 mins
For 6 rounds
TASK 2: STRENGTH
A. Back squat
2 sets, 6 reps 80%
B. Front rack lunges
3 sets, 6/side
TASK 3: ACCESSORIES
. Banded leg curls
4 sets, 50 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
