WARMUP
3 mins any machine
TASK 1: GYMNASTICS
A. EMOM X 6 mins
Min 1: 30s dead hang
Min 2: 30s hollow hold
B. EMOM X 4 mins
Banded lat pulldown in hollow hold position
C. Bar M.U
EMOM X 6 mins
3 reps
Then, one set for max reps with band
TASK 2: CONDITIONING
AMRAP x 10 mins
. 30 box jumps
. 40 DB power clean
. 50 H.R pushups
Then into:
AMRAP X 10 mins
. 25 D.Us
. 12 pullups
. 18/16 cal row
TASK 3: CORE
A. Pallof press
3 sets, 20/side
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
