WARMUP
EMOM X 6 MINS
. 8 Goblet squat
TASK 1: WEIGHTLIFTING
A. Squat clean
Every 45s x 30 rounds
B. Clean pull
5 sets, 3 reps
TASK 2: STRENGTH
A. Back squat
8 sets, 4 reps
Go every 2 mins
B. Hip thrust
3 sets, 10 reps
C. Banded leg curls
150 reps
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
