WARMUP
2 ROUNDS
. 10 air squats
. 10 HR pushups
. 10 vertical jumps
. 10 toes touch
TASK 1: CONDITIONING
TEAM OF 2
WITH RUNNING TIME
A. 00:00 to 13:00
Cash in 100 lunges (Optional)
Then 2 rounds of:
. 50 thrusters 95 / 65 lb
. 30 T2B
B. 13:00 to 26:00
Cash in 100 lunges (Optional)
Then 2 rounds of:
. 75 hang power clean 115 / 85 lb
. 25 T2B
C. 26:00 to 39:00
Cash in 100 lunges (Optional)
Then 2 rounds of:
. 50 front squats 135 / 95 lb
. 20 T2B
Technique Work : 10-Minutes Rope Climb Drills Task 1 : Conditioning Team of 3 5 Rounds , Start New Round Every 7-minutes 9 Rope climb 36 2xDB Box step up over 63 push up
Warm up 3-minutes any machine Task 1: weightlifting A. Power clean + push press @ 55% from clean and jerk 5 sets , 2+ 2 reps B. Power Cluster 4 sets , 2+ 2 reps 55% from clean and jerk 2 sets , 2 + 2
“Deload” Warm up : 3-minutes any machine Task 1: weightlifting power snatch @ 60% Every 30 seconds for 20 sets Task 2: Gymnastics A. Ring MU / DUs 3 Rounds 8 Ring kip / Bar Kip 8 Hollow to arch 8 Bulg
