WARMUP
2 ROUNDS
. 15 air squats
. 10 lunges
TASK 1: WEIGHT-LIFTING
A. Squat clean & jerk
Every 45s x 15 rounds
B. Clean pull
3 sets x 5 reps
TASK 2: STRENGTH
A. Overhead squat
3 sets x 5 reps
B. Bulgarian split squat
2 sets x 8/side
TASK 3: CONDITIONING
EMOM 10 mins: Every minute perform:
. 4 hang squat clean 155/105 lb + 4 bar facing burpees + 10 air squats
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
