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 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (
Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c
Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k
