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
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
