Warm up :
Any machine 3-minutes @ easy pace
30M/side single arm OH kB walking
30s Dead hang
Strength:
A. Every 2:30 x 4 Rounds
8/side single arm DB chest press
8/side single arm DB Row
B. Emom 6-minutes
1: 10 to 15 Ring Row
2: 10 to 15 Ring push up
Conditioning:
Team of 2
For Time
32 Rounds
3 Double DB hang split snatch
2 Devil press
1 burpees Ring MU
Time cap : 40-minutes
Note:
DB Weight : M 22.5kg , W 15Kg
switch after full Round
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
