WARMUP
2 rounds
. 8 strict press
. 30s plank
TASK 2: WEIGHTLIFTING
A. Power snatch
Every 15s x 10 reps
Rest 90s
X 3 ROUNDS
B. Snatch pull (below the knee)
5 sets, 5 reps
TASK 2: STRENGTH
A. Push press
10-8-6-4-2
B. DB Pull over
3 sets, 15 reps
TASK 3: CORE
A. Landmine twist
3 sets, 30s
B. Dead bug
4 sets, 30s
Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
