WARM UP:
400M Run
5 Ring Row
10 Goblet squats
20sec Dead Hang
Weightlifting:
A. Squat Clean and jerk @ 55%
EVERY 20-seconds x 30 Rounds
Conditioning :
For Time (RX)
50 Thruster 45/35lb
50 Pull up
50 Thruster 45/35lb
OR
10 Rounds (INTERMEDIATE)
10 Thruster
5 pull up / 5 Ring row
Time Cap : 10-minutes
Accessories :
3 Rounds
12/Side One Arm DB Row
30 Hollow Rack
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
