WARMUP
3 mins any machine
Then, 2 rounds:
. 15 goblet squats
. 30s wallsit
. 30 Glute bridge
TASK 1: STRENGTH
A. Back squat 65%
. 4 sets, 8 reps
1 sets, AMRAP
go every 2:30
B. Bulgarian split squat
3 sets, 8/side
TASK 2: CONDITIONING
TEAM OF 2
50-40-30-20-10
. Row
. KB Hang clean & jerk
. T2B
Time cap: 22 mins
TASK 3: ACCESSORIES
3 rounds x superset
. 20 DB alt. Bicep curls
. 10/side tricep kick backs
Warm up Specific warmup will be given in class Strength A. Power snatch + Ohs 8 sets , 1 + 1 rep B. Back squat 3 sets , 6 Reps @60% Conditioning : Team of 2 Amrap 25-minutes 30 20 10 Wall ball Ski er
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
