Warm up :
Specific warmup will be given in class
Conditioning :
Amrap x 12-minutes
10M shuttle run
40s sandbag bear hug
5 wallwalk
Strength
Squat clean
6 sets , 2 Reps @ build up
2 sets , 1 rep @ build up
Go every 90s
Weighted pull up
5 sets , 5 reps
Conditioning :
Emom x 16-minutes
1: 40s. Bike
2: 40s ski
Extra :
Supersets x 3 Rounds
20 biceps curl
20 skull crasher
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
