Updated: Dec 24, 2022
WARMUP
Specific warmup will be given in class
Strength
A. Clean and jerk
Every 90s x 8 Rounds
2 Reps
B. Front Squat @ 70%
3 sets , 5 reps
Every 2-minutes
Conditioning
Emom x 18-minutes
1: 12 to 15 T2B
2: 3 Deadlift + 2 hang clean + 1 jerk 135/95lb
3 : 50 DUs
Accessory
Weighted chin up
6 sets , 3 reps
Extra work
Emom x 9-minutes
1: 10 to 15 GHD Sit Up
2: 2 Rope climb
3: 12 DB hang clean and jerk 25/17.5
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
