Warm up :
Specific warmup will be given in class
Conditioning:
Team of 2
Sync 21 T2B
42 Deadlift 115/75lb
100 DUs
Sync 15 T2B
30 hang clean 115/75lb
100 DUs
Sync 9 T2B
18 STOH 115/75lb
100 DUs
Gymnastics
A. Strict HSPU
6 sets , 3 to 5 reps
Rest 90-Seconds
B. Rope climb
5 sets , 2 reps
Rest 90-Seconds
Strength
Back squat
3 sets , 1 reps @ 85%
Extra work
Bench press
4 sets , 3 reps
Barbell Row
3 sets , 8 reps
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
