WARMUP
A. Single under
EMOM 2 mins
100 reps
B. Double / Triple unders
30s on : 30s off x 6 rounds
TASK 1: WEIGHTLIFTING
A. Hang Power Snatch + 2 OHS
EMOM 15 mins
TASK 2: STRENGTH
A. Deadlift
4 sets, 8 reps
TASK 3: CONDITIONING
18 min AMRAP
. 35 D.Us
. 10 OHS 75 /55 lbs
. 15 / 12 cal row/bike
. 10 thrusters 75 / 55 lbs
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
