Warm up
Specific warmup will be given in class
Conditioning :
Emom x 45 x minutes
1: 12 x 10M shuttle Run
2: 40s plank
3: 40s Assault bike ( only hands )
4: 4 wall walk
5: 12 burpees or Rest
Accessory
GHD Sit up
3 sets , 15 to 20 Reps
Hip thrust ( heavy )
3 sets , 8 reps
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
