WARMUP
3 rounds
. 8 hollow rocks
. 8 inch worm
. 15 D.Us
TASK 1: GYMNASTICS
A. EMOM x 12 mins
Min 1: 8 to 12 T2B
Min 2: 35 D.U
B. EMOM x 8 mins
. 3-8 chin ups
TASK 2: CONDITIONING
FOR TIME
A. 30 rounds
. 1 clean and jerk 185lb
. 3 burpees
Rest 5 mins
B. FOR TIME
. 25 hang power clean
. 400m run
TASK 3: CORE
A. Landmine twist
. 100 reps
Team of 2 You go I go 50 Rounds 1 bar Mu 2 deadlift 275/215lb 3 burpees box jump over Time cap : 45-minutes
Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning 30 power snatch 95/65lb 30 OHS Rest 3-minutes 30 clean and jerk 95/65lb 30 Front squat
Conditioning Team of 3 15 DBx1 Devil press ( while one partner Dead hang ) 20 pull up ( while one partner plank ) 1000M Row 750M Run 25 DBx1 Devil press ( while one partner Dead hang ) 40 pull up ( wh
