WARMUP
Specific warmup will be given in class
Conditioning:
Emom x 9-minutes
1: 16 hop over Parallette
2: 40s plank
3: 16 KB swing
Strength
A. Jerk from rack
8 sets , 90-seconds, 1 rep
B. Deadlift
3 sets , 2 reps
Every 2-3 minutes
C. Dips
3 sets , 5 reps
Conditioning :
Team of 2
Every 3-minutes x 5 Rounds
10 burpees to target
20 HSPU
30 wall ball
Extra work
Gymnastics
Emom x 9-minutes
1: 7.5M HSW / 30s HS hold
2: 2 legless rope climb
3: 60 DUs
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
