WARMUP
3 ROUNDS
. 1 min on any machine
. 20s dead hang hold
. 20s plank
TASK 1: STRENGTH
A. EMOM x 8 mins
Min 1: 8 bench press
Min 2: 8 strict pullup
B. EMOM x 8 mins
Min 1: 5 deadlift
Min 2: 5 weighted dips
TASK 2: CONDITIONING
EMOM x 15 mins
Min 1: 5 clean & jerk 165 / 125 lbs
Min 2: 200m run
Min 3: 15 wallballs
TASK 3: CORE
SUPERSET X 3 ROUNDS
. 30 dead bug
. 30 back extension
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
