WARMUP
3 ROUNDS
. 30s wall sit
. 20 Glute bridges
TASK 1: WEIGHTLIFTING
A. SQUAT SNATCH
EMOM X 15 mins
B. Deficit snatch pull
5 sets, 3 reps
TASK 2: STRENGTH
(Total time: 12 mins)
A. Back squats
6 sets, 3 reps
TASK 3: CONDITIONING
. 1KM run
. 50 hang power snatch 75 / 55
. 75 pushups
Time cap: 15 mins
TASK 4: CORE
3 rounds
. 30 landmine twists
. 50 toe touches
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
