WARM UP
3-MINUTE
TASK 1 : WEIGHLIFTING
A. CLEAN PULL + HANG POWER CLEAN
EVERY 90S X 8 ROUNDS
B. SQUAT CLEAN
EVERY 90S X 6 ROUNDS
TASK 2 : STRENGHT
A. BACK SQUAT
3 SETS , 6 REPS
B. SUPERSET X 3 SETS
15 HIP THURST
6/SIDE DB OH LUNHES
C. SUPERSET X 3 SETS
8 TO 12 STRICT PULLUP
12 BICEPS CURL ( BARBELL LOADED )
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
