11 Jan
Warm up
3 Rounds
8 shuttle Run @30M
3 KB Dual Deadlift
2 kB Dual Hang power clean
1 kB Dual Strict press
Conditioning:
For time
5 Rounds
600M Run
60M Dual KB Farmer Carry
1 Round Of KB “DT”
12 KB Dual Deadlift
9 kB Dual Hang power clean
6 kB Dual STOH
Time cap 30-minutes
KB weight : M 24KG , F 16KG
Accessories
Side lying DB external rotation
3 sets ,15/side
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