WARMUP
EMOM 6 mins
Min 1: 50s wall sit
Min 2: 10 air squats + 10 lunges
TASK 1: WEIGHTLIFTING
A. Squat clean + jerk
1+2 reps x 10 rounds, go every 90s
B. Clean shrug
3 sets, 10 reps
TASK 2: STRENGTH
A. Back squat
4 sets, 5 reps
B. Reverse lunges
2 sets, 8/side
TASK 3: CONDITIONING
10 ROUNDS
. 7 Burpees to target
. 3 burpees chest to bar
TASK 4: ACCESSORIES
3 ROUNDS
. 20 face pulls
. 40 pull apart
Team of 3 A. For Time 30 Sync Burpees over the Bar ( 2 work : 1 Rest ) 30 squats clean 135/95lb 60 HSPU Rest 2-minutes B. For Time 75/50 Cal Assault Bike 75 STOH 135/95lb Rest 2-minutes C. For Time 20
Conditioning : For time Team of 2 Every 15-minutes x 3 Rounds Cash in 2000M Ski Erg 50 40 30 20 10 Sit up 10 8 6 4 2 D-Ball clean Bonus work : A. Seated Box jump 5 sets , 2 reps B. Sled push 3 sets ,
Task 1 : Conditioning Team of 2 Amrap x 30-minutes 50 Alt. DB Snatch 22.5/15KG 40 Lateral hop over the parallette ( each ) 30 chest to bar pull up 200M Run ( Together) 10 BMU Note: . Alternative for
