Condtioning :
EMOM 10Min
ODD : 4 Back Squat (60%-70% From RM 3)
EVEN : 30 Sec Russian Twist
*Rest 3min
EMOM 10Min
ODD : 10 Dual DB Hang Power Clean (20Kg / 15Kg)
EVEN : 30 Sec Burpees Over DB
*Rest 3min
EMOM 10Min
ODD : 3 Split Jerk
EVEN : 30Sec Bike (RPM 45 - 60 / 35 - 50)
*ADD 5Sec Every Round
Endurance :
Part 1 - Muscular Endurance
Unbroken Sets
From 20-1
Push Ups
Knee To Elbow
Part 2 - Cardio
8 Rounds
100M Run
5 Burpees Box Jump Over