WARMUP
. 200m run
. 10 cal AB
TASK 1: ENDURANCE
TEAM OF 3
A. FOR TIME
. 400m run (together)
. 150/120 cal AB (split anyhow)
. 800m run (together)
. 120/90 cal AB (split anyhow)
. 1200m run (together)
. 90/30 cal AB (split anyhow)
على طول البارت الثاني مافي رست
B. Accumulate 5 mins plank
One work, 2 rest
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse
