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
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