WARMUP
3 ROUNDS
. 10 air squats
. 5 wall balls
. 5 power snatch
TASK 1: CONDITIONING
TEAM OF 2
. 150 wallballs
. 75 snatch 75 / 55 lbs
. 75 wallballs
( Rest 5 mins )
. 50 box step up (bar loaded 75 / 55 lbs)
. 25 burpees box jump over
. 25 box step up
Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (
Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c
Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k
