WARMUP
3 ROUNDS
30s on : 30s off
. Single under
3 rounds
20s on : 40s off
. Double under
TASK 1: WEIGHTLIFTING / SKILLS
A. Hang squat snatch / Double under
12 rounds, go every 90s
. 2 hang squat snatch @ build up
. 15 double unders or 20s practice Double under
TASK 2: CONDITIONING
18min AMRAP
. 3 power snatch 135 / 95 lb
. 24 air squats
. 200M Run
TASK 3: CORE
. Plank
Accumulate 5 mins -maintain with good Form or rest as you needed
Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
