Team of 2
Task 1 : Conditioning
With running time
00:00 to 10:00
30 clean and jerk 135/85
30 burpees box jump over
30 sync barbell facing burpees
10:00 to 20:00
30 Snatch
30 burpees chest to bar
30 sync burpees to target
20:00 to 30:00
Amrap
2 4 6 8 10 12 14 16….etc
Over head Squat
HSPU
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
