WARMUP
2 ROUNDS
. 20 Mountain climbers
. 10 Air Squats
TASK 1: WEIGHTLIFTING
A. Hang squat snatch
Every 30s x 10 mins
B. Squat snatch
EMOM 8 mins @ heavy
TASK 2: CONDITIONING
WITH RUNNING TIME
A. 00:00 to 10:00
. 30/22 cal AB
. 30 burpees box jumps
. 30/22 cal AB
B. 10:00 to 20:00
5 Rounds
. 12 burpees to target
. 6 T2B
TASK 3: CORE
3 ROUNDS
. 30/side side plank
. 15 DB side bends
WARMUP Specific warmup will be given in class Conditioning: Emom x 9 minutes 1: 40s bike 2: 40s plank 3: 40s hang clean and jerk ( empty bar ) Strength A. Power clean 5 sets , 2 reps 3 sets , 1 rep B.
Team of 3 I go you go 15 Rounds 35 DUs 15M sled push 4x 45lb 1 legless rope climb Rest 3-minutes 120 cal Row 100 pull up 80 DB chest press 22.5KG
Strength : Deadlift 6 sets , 3 reps After each set 3 weighted dips Strict press 5 sets , 8 reps After each sets 3 weighted chin up Conditioning : 5 Rounds 20 Cal Ski Erg 20 push up 40s plank Rest 90s
