TASK 1 WARMUP
. 100 Single unders
. 20 Situps
. 100 Single unders
. 20 Air squats
. 100 Single unders
TASK 2: WEIGHTLIFTING
A. Squat clean + jerk
2+1 x 12 rounds @ build up
Go every 90s
TASK 3: STRENGTH
. Deadlifts
5 sets, 5 reps @ 80%
TASK 4: CONDITIONING
DT
5 ROUNDS
. 12 Deadlift
. 9 Hang power clean 155/115
. 6 shoulder to overhead
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
