Updated: Jan 14
WARMUP
Specific warmup will be given in class
Conditioning:
Emom x 9-minutes ( 30s on : 30s off )
1: bike
2: burpees
3: ski
Strength:
A. Hang snatch + snatch
5 sets , every 2-minutes
B. Shoulder to over head
5 sets , 2 reps
Every 2-minutes
Conditioning :
Team of 2
Amrap x 8-minutes
6 12 18 24 30 36 42
Front squat 95/75lb
Box jump over
Extra work
A. Strict chest to bar pull up
3 sets , 5 reps
B. Deadlift
6 sets , 3 reps
Every 2-3 minutes
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
