WARMUP
EMOM X 8 mins
Min 1 : 30s Assault Bike
Min 2 : warm up for power clean
TASK 1: CONDITIONING
A. Every 2 mins x 8 rounds
. 12 cal AB
. 15 sit uup
. 1 power clean @ heavy
Rest 4 min
B. EMOM x 10 mins
. Min 1: 20s AB
. Min 2: 20s devil press
. Min 3: 20s pushup
TASK 2: CORE
EMOM X 12 mins
. Min 1: 30s Russian twists
. Min 2: 30s toe touch
. Min 3: 30 sit ups
WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse
Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je
Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2
