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
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
