WARMUP
. 200m run
Then, 3 rounds:
. 20s dead hang
. 5 pushups
TASK 1: GYMNASTICS
A. Every 90s x 5 rounds
. 5 bar M.U
. 10 pushups
B. Every 90s x 5 rounds
. 5m HSW
TASK 2: CONDITIONING
A. Every 2:30 mins x 5 rounds
. 10 OHS 95/115/135/155/165 lbs
. 10 chest to bar pullups
Rest 5 mins
B. FOR TIME
. 1 - 10
. 2x DB squat
. between Round Run 150M
TASK 3: CORE
A. Pallof press
3 sets, 15/side
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
