WARMUP
2 ROUNDS
. 30 Glute bridges
. 30s wall sit
TASK 1: WEIGHTLIFTING
A. Squat clean and jerk
EMOM X 8 mins
B. Squat clean
Every 90s x 6 rounds @ heavy
TASK 2: STRENGTH
A. Back rack reverse lunges
Every 2 mins x 4 rounds
6/each side
B. Banded pull through
4 rounds x 30 reps
TASK 3: ACCESSORIES
A. Banded leg curls
100 reps
B. Split stance Romanian DL
3 sets, 8/each side
Team of 3 A. For Time 30 Sync Burpees over the Bar ( 2 work : 1 Rest ) 30 squats clean 135/95lb 60 HSPU Rest 2-minutes B. For Time 75/50 Cal Assault Bike 75 STOH 135/95lb Rest 2-minutes C. For Time 20
Conditioning : For time Team of 2 Every 15-minutes x 3 Rounds Cash in 2000M Ski Erg 50 40 30 20 10 Sit up 10 8 6 4 2 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2 reps B. Sled push 3 sets ,
Task 1 : Conditioning Team of 2 Amrap x 30-minutes 50 Alt. DB Snatch 22.5/15KG 40 Lateral hop over the parallette ( each ) 30 chest to bar pull up 200M Run ( Together) 10 BMU Note: . Alternative for
