TASK 1: WARMUP
6 min EMOM
Min 1: Single unders
Min 2: amrap 5 Air Squats + 5 pushups
Min 3: Rest
TASK 2: POWER CLEAN
Every 30s, 1 rep for 20 reps, build up
TASK 3: STRENGTH
A. Front Squat
EMOM 8 min, 2 reps build up
TASK 4: CONDITIONING
18 min AMRAP
. 200m run
. 20 burpees
. 20 thrusters 45 / 35 lbs
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
