TASK 1: WARMUP
. 10 Inch worm
. 10 HR pushups
. 10 Alt. Lunges
x 2 ROUNDS
TASK 2: STRENGTH
A. Superset for 4 sets
. 15 DB row
. 15 DB Shoulder Press
B. Circuit for 4 rounds
. 12 DB push press
. 15 pushups
. 15 DB front raises
TASK 3: CONDITIONING
FOR TIME
2 ROUNDS
. 30 Alt. Hang DB snatch
. 30 reverse burpees
TASK 4: STABILITY
3 Rounds
. 45s/side DB overhead walk
Team of 2 You go I go 50 Rounds 1 bar Mu 2 deadlift 275/215lb 3 burpees box jump over Time cap : 45-minutes
Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning 30 power snatch 95/65lb 30 OHS Rest 3-minutes 30 clean and jerk 95/65lb 30 Front squat
Conditioning Team of 3 15 DBx1 Devil press ( while one partner Dead hang ) 20 pull up ( while one partner plank ) 1000M Row 750M Run 25 DBx1 Devil press ( while one partner Dead hang ) 40 pull up ( wh
