WARMUP
3 mins on any machine
Then, 2 rounds:
. 8 goblet squats
. 8 DB front rack lunges
. 30 glute bridges
TASK 1: WEIGHTLIFTING
A. Every 90s x 6 rounds
. 2 hang power snatch
B. EMOM x 8 mins
. 1 squat snatch
C. Every 90s x 8 rounds
. Hang power cluster + 1 split jerk
TASK 2: STRENGTH
A. Back squat
4 sets, 6 reps @ 80%
Go every 3 mins
B. DB pulse lunges
3 sets, 10/side
Team of 3 120 Air Squat 80 OH lunges 45/35lb 40 Sync Burpees facing Bar ( all together) 100 Cal Assault Bike 70 OH lunges 45/35lb 30 Sync Burpees facing Bar ( all together) Rest 5-minutes Then start u
Endurance : Team of 2 1000M Ski erg 100 sync Hop over line 50 Shuttle Run ( 10M segment) 800M Ski erg 80 sync Hop over line 40 Shuttle Run 600M Ski erg 60 sync Hop over line 30 Shuttle Run 400M Ski er
Task 1 : Conditioning Team of 2 A . For time I go you go 10 Rounds 1 Deadlift 405/245 15 HSPU 200M Run Rest 10-Minutes B. For time 12 power clean 225/145 lb 60 Wallball 9 power clean 225/145 lb 40 Wal
