Warm up
3-minutes any machine
Task 1: weightlifting
A. power clean + Front Squat
Emom x 15-Minutes
B. Jerk
Emom 12-minutes
C.Strict press
6 sets , 2 reps
Task 2: Strength
A. Back Squat
6 sets , 2 reps
2 sets , 1 rep
Task 3 : conditioning
For time
5 Rounds
12 Front squat 115/85
9 Handstand push up
6 power clean
Time cap : 15-Minutes
Task 4 : Accessory
supersets x 3 sets
5 Hip thrust
30s wall Sit hold
Warm up Specific warmup will be given in class Strength A. Power snatch + Ohs 8 sets , 1 + 1 rep B. Back squat 3 sets , 6 Reps @60% Conditioning : Team of 2 Amrap 25-minutes 30 20 10 Wall ball Ski er
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
