WARMUP
. 400m run
Then
3 rounds
. 10 jump lunges
. 10 air squats
TASK 1: STRENGTH
A. Superset for 4 rounds, go every 3 mins
. 8 front squats
. 45s walls sit
B. Box step up (barbell loaded)
4 sets, 8/side , go every 2:30 mins
TASK 2: WEIGHTLIFTING
A. Power cluster
3 rep TNG
15 rounds x every 90 seconds
TASK 3: CONDITIONING
FOR TIME
2 ROUNDS
. 150 D.Us
. 20 pull-ups / 20 Ring 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
