WARMUP
EMOM 10 mins
Min 1: 25 D.U / practice D.U
Min 2: 1 wall walk + 20s HS hold
TASK 1: WEIGHTLIFTING
A. SNATCH PULL + HANG SNATCH BELOW KNEE + HANG SNATCH
EMOM 12 mins
TASK 2: STRENGTH
A. Sumo deadlift @ max 70%
2 sets, 8 reps
TASK 3: CONDITIONING
EVERY 6 mins x 4 ROUNDS
. 60 D.U
. 40 wallballs
. 20/18 cal row / bike
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
