WARMUP
2 Rounds
. 8/6 CAL AB
. 8 BURPEES
. 8 BOX JUMPS
TASK 1: CONDITIONING
TEAM OF 3
With running time:
00:00 - 13:00
. 120/100 AB
. 30 Ring M.U / 40 chest to bar pull up / 50 pull up
13:00 - 26:00
. 120/100cal AB
. 30 burpees 2xDB box step up (15/22.5KG)
26:00 - 39:00
. 120/100cal AB
. 30 burpees M.U / pull-up /40 burpees chest to bar pull up / 50 burpees pull up
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
