Task 1 : Conditioning
Team of 2
Alternate A and B x Amrap 30-minutes
I go you go ( p1 A p2 A , p1 B p2 B , so on for 30min Amrap)
A. For time
8 wall ball
8 cal Row
16 push up
B. For time
8 Alt. DB snatch
8 Burpees to Plate 45lb
32 DUs
Bonus work :
Strongman
Emom 12-minutes
1: 15M Yoke carry
2: 15M Farmer carry
Accessory :
A. Hip thrust
5 sets , 5 reps ( hold 3s every reps )
B. Banded legs curl
3 sets , 30 reps
Warm up Specific warmup will be given in class Strength A. Power snatch + Ohs 8 sets , 1 + 1 rep B. Back squat 3 sets , 6 Reps @60% Conditioning : Team of 2 Amrap 25-minutes 30 20 10 Wall ball Ski er
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
