WARM UP
3-MINUTES ANY MACHINE
THEN
5 SETS , 2 REPS
HIGH BOX JUMP
TASK 1 : WEIGHTLIFTING
A. 3 POWER CLEAN
10 Rounds, Every 90-SECONDS
NOTE:
1 TO 5 ROUNDS START FROM 50% TO 80%
6 TO 10 ROUNDS START FROM 60% TO 85%
B. Squat snatch
EMOM X 15-MINUTES
C. SNATCH PULL
5 Sets, 5 Reps
TASK 2 : STRENGTH
A. BACK SQUAT
2 SETS , 10 REPS
B. BANDED LEG CURL
3 SETS , 40 REPS
WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse
Team of 4 2 Rounds Sync 100 DB Hang clean and jerk ( 2 sync ) 75 DUs ( each 100 DUs , all same time ) 2 Rounds 100 Ring Dips / 100 push up 75 DUs ( each DUs , all same time ) Cash out 30 clean and je
Endurance : For time Team of 2 10 Rounds 10 Burpees ( every Round add 2 Burpees) 20 Handstand Shoulder tap / 40 plack shoulder tap 8 chin up 6 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2
