WARMUP
2 ROUNDS
. 200m run
. 5 inch worm
TASK 1: STRENGTH
A. Every 2 mins x 5 rounds
. 10 deadlifts
. 3 high box jumps
TASK 2: CONDITIONING
FOR TIME
A. 30 rounds
. 1 clean & jerk 185 / 125 lbs
. 3 burpees box jumps
Rest 5 mins
B. FOR TIME
. 15 hang power clean 185/125
. 400m run
. 15 hang power clean
TASK 3: CORE
A. Landmine twist
100 reps
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
