WARMUP
Specific warmup will be given in class
Strength
A. Clean and jerk ( TNG )
Every 2-minutes x 6 Rounds
2 Reps
B. Front Squat @ 65%
5 sets , 5 reps
Every 2-minutes
C. Supersets x 3 Rounds
8 pull up
2 Rope climb
Conditioning
Team of 2
30 STOH 115/85lb
20 T2B
100 DUs
After 2 Rounds preform 10 wallwalk
Extra work
Accessory
Seated Good Morning
3 sets , 12 Reps
Supersets x 3 Rounds
15 GHD hip extension
45s plank
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
