Power BY Rare programming
Warm up
3-minutes
Row/AB@ easy pace
Then
10 reps Deep Goblet squats with pause in bottom position 5s
Strength
A.Box squat
Emom 10-minutes
3 reps @60%
B. Jump squats with back rack bar
3 sets , 5 reps @ as high as possible
Conditioning
2 Rounds, Start new round every 12-minutes
25 power clean 155/105
25 burpees over the rower
25 cal Rowing
25 toe to the ring
Technique Work : 10-Minutes Rope Climb Drills Task 1 : Conditioning Team of 3 5 Rounds , Start New Round Every 7-minutes 9 Rope climb 36 2xDB Box step up over 63 push up
Warm up 3-minutes any machine Task 1: weightlifting A. Power clean + push press @ 55% from clean and jerk 5 sets , 2+ 2 reps B. Power Cluster 4 sets , 2+ 2 reps 55% from clean and jerk 2 sets , 2 + 2
“Deload” Warm up : 3-minutes any machine Task 1: weightlifting power snatch @ 60% Every 30 seconds for 20 sets Task 2: Gymnastics A. Ring MU / DUs 3 Rounds 8 Ring kip / Bar Kip 8 Hollow to arch 8 Bulg