WARMUP
3 ROUNDS
. 10 down ups
. 30 high knees
. 10 air squats
TASK 1: STRENGTH
A. Back squat
10, 8, 6, 4, 2 reps
Go every 3 mins
B. One arm DB OH lunges (AHAP)
3 sets, 8/side
Go every 2 mins
TASK 2: WEIGHTLIFTING
A. Squat clean and jerk
15 rounds, every 45s
B. Split stance strict press
2 sets, 8/side
TASK 3: CONDITIONING
EMOM 10 mins
1 round of Cindy
. 5 pull-ups
. 10 pushups
. 15 air squats
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
