TASK 1: WARMUP
3 ROUNDS
. 5 Burpees
. 30s Plank
TASK 2: WEIGHTLIFTING
A. Squat Clean
Every 45s, 2 reps x 15 rounds
TASK 3: STRENGTH
A. Back squats
3 sets, 5 reps @ 80%
TASK 4: CONDITIONING
4 ROUNDS
. 12 Thrusters 95 / 65 LB
. 18 Lateral burpees over the bar
Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s
Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work : Weightlifting: A . 2 hang power snatch @65%
Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4
