Conditioning:
Emom x 40 Minutes
1: 12 DB Hang cluster 22.5/15KG
2: 12/10 Bike erg / assault bike
3: 12 DB Lunges
4: 12/10 ski Erg
5: 12 Box jump
Bonus work :
Weightlifting:
A . Jerk behind the neck + OHS
6 sets , 2 + 1 reps
Go every 2-minutes
Supersets x 3 Rounds
12 DB Hamer chest press
12 DB hammer biceps curl
Snatch EMOM heavy single *start at 50% and add 5 to 10 lb Clean & Jerk EMOM heavy single *start at 50% and add 5 to 10lb Pause Back Squat 3 sets x 3 reps @75% *1st pause then 2 and 3 regular squats Co
Strength : A. Power Clean + Hang Squat Clean + Jerk 4 sets x 1+1+1 @60% Hang Snatch 4 sets x 3 reps @60% Snatch Push Press + Pause Overhead Squat 4 sets x 2+1 @70% of max snatch Strength Gymnastics (
Conditioning : Team of 2 3 Rounds 50 Box jump Sync 25 Deadlift 165/115lb Sync 25 burpees Rest 3-minutes between Accessory A. Seated Rows ( heavy ) 3 sets , 8 reps B. Wide grip lat pull down 4 sets , 8
