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
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
