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 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (
Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c
Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k
