WARMUP
3 ROUNDS
. 5 inch worm
. 20 shoulder taps
TASK 1: WEIGHTLIFTING
A. POWER SNATCH
Every 45s x 20 rounds
(Pause 2s below knees and 2s OH)
TASK 2: STRENGTH
A. Deadlift
4 sets, 5 reps
TASK 3: CONDITIONING
16 min AMRAP
. 30 box jumps
. 20 hang power snatch 95 / 55 lbs
. 10 HSPU
TABATA STYLE FOR 32 ROUNDS
TASK 4: ACCESSORIES
A. Partner nordic curl
5 sets, 8 to 10 reps
B. Glute bridges
100 reps
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
