WARMUP
. 400m run
. 10 jump squats
. 10 10 jump lunges
TASK 1: WEIGHTLIFTING
A. Every 90s x 6 rounds
. 1 clean pull
. 1 hang power clean
B. Every 90s x 6 rounds
. 1 squat clean
TASK 2: STRENGTH
A. Back squats (1 1/4)
5 sets, 2 reps, go every 2 mins
B. Reverse lunges
1 set, 2 mins AMRAP @ light weight
TASK 3: CONDITIONING
FOR TIME
. 400m run
. 30 squat cleans 135/95 LBS
. 400m run
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
