WARMUP
Specific warmup will be given in class
Strength
A. Hang power clean
Every 90s x 5 Rounds , 2 reps
B. Front Squat @ 65%
5 sets , 3 reps
C. Weighted dips
3 sets , 5 reps
Conditioning
Amrap x 18-minutes
6 Thruster 95/65lb
6 T2B
6 Burpees bar facing
12 Cal ski Erg
Extra work
Accessory
DB RDL
3 sets , 12 Reps
Supersets x 3 Rounds
15 Banded squat pull through
30s side plank
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
