TASK 1: WARMUP
3 ROUNDS
. 25 Jumping Jacks
. 25 seconds Plank
. 25 seconds Back Ext. Hold
TASK 2: CONDITIONING
EMOM 30 MINS
MIN 1: 30s MAX Thrusters 95/55lbs or DB
MIN 2: 30s MAX Step ups
MIN 3: 30s MAX Hang Power Clean 95/55lbs or DB
MIN 4: 30s MAX Pushups
MIN 5: 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
