WARMUP
. Burpees every 5s for 30 reps
Then: 1 min plank
TASK 1: STRENGTH
A. 5 rounds x every 2 mins
. 8 front rack lunges
. 4 Deficit Strict HSPU
B. 5 rounds
10-8-6-4-2 reps x every 2 mins
. Bench press
. One arm DB power clean
TASK 2: CONDITIONING
3 ROUNDS
. 200m run
. 15 2xDB Deadlift
. 10 2xDB STOH
Rest 2mins
TASK 3: ACCESSORIES
SUPERSET FOR 3 ROUNDS
. 30s max bicep curls
. 30s rest
. 30s max banded tricep push down
Rest 1 Min Between Round
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
