WARMUP
3 ROUNDS
. 10 inch worm
. 10 goblet squats
TASK 1: WEIGHTLIFTING
A. Snatch complex
Every 90s x 8 rounds
. Power snatch
. Hang power snatch
. Overhead squat
B. Snatch grip deadlift
5 sets, 5 reps
TASK 2: STRENGTH
A. Bulgarian split squat
4 sets, 6/side
B. Superset for 3 rounds
. 8 bench press
. 12 DB fly
TASK 3: CONDITIONING
7 min AMRAP
. Burpees facing bar
Team of 3 120 Air Squat 80 OH lunges 45/35lb 40 Sync Burpees facing Bar ( all together) 100 Cal Assault Bike 70 OH lunges 45/35lb 30 Sync Burpees facing Bar ( all together) Rest 5-minutes Then start u
Endurance : Team of 2 1000M Ski erg 100 sync Hop over line 50 Shuttle Run ( 10M segment) 800M Ski erg 80 sync Hop over line 40 Shuttle Run 600M Ski erg 60 sync Hop over line 30 Shuttle Run 400M Ski er
Task 1 : Conditioning Team of 2 A . For time I go you go 10 Rounds 1 Deadlift 405/245 15 HSPU 200M Run Rest 10-Minutes B. For time 12 power clean 225/145 lb 60 Wallball 9 power clean 225/145 lb 40 Wal
