Task 1: Weightlifting
A. Emom x 15-minutes
Snatch pull + power Snatch
B. Emom 8 mins
Snatch Balance + OHS
Task 2: Gymnastics
A. Supersets x 3 Rounds
20 Hollow lat pull down
8 kipping
8 rope Row
B. Emom x 12-minutes
1: 6 knee to chest + 6 T2B
2: 1 to 2 leg less Rope climb
Task 3:Accessories:
A. Pallof press
3 sets 30/side
B. Bent over lateral raise
3 sets , 12 Reps
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
