WARMUP
. 400m run
TASK 1: WEIGHTLIFTING
A. Hang snatch
Every 90s, 8 rounds
3 TNG
B. Jerk behind the neck
Every 90s, 5 rounds
3 reps
TASK 2: STRENGTH
A. Superset for 4 rounds, go every 2 mins
. 5 bench press
. 5 strict weighted pull-up
B. Superset for 4 rounds, go every 2 mins
. 30 tricep push down
. 5 weighted dips
TASK 3: CONDITIONING
5 ROUNDS
. SKI ERG
30s Max cal
3 mins rest
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
