RARE 🇧🇭 Warm up :
3-minutes any machine
10 inch warm
40s wall sit
10 jump squats
Strength:
A. Every 3-minutes x 6 Rounds
3 Back squat @ 80%
5 Box depth jump
B. Hip thrust (AHAP)
4sets , 8 reps
C. Sled push sprint (Light weight)
Every 90s x 5 @ 15M
Gymnastics:
Emom 15-minutes
1: 1 to 10 Strict pull up
2: 5 to 10 Hollow to Arch
3: 1 to 10 Strict Ring Dips
Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning For Time : 5 Rounds 8 Hang power snatch 65lb/55lb 8 Ohs Lunges
Conditioning Team of 3 3 Rounds 50 Deadlift 205/175lb 40 burpees Box jump over 30 chest to bar pull up 200 DUs ( every 25 reps switch partner) Note : partner 1 work while partner 2 bear hug holds and
Warm up Specific warmup will be given in class Strength A. Hang power Snatch 2 sets , 2 reps @70% 2 sets , 1 rep @75% 2 sets , 1 rep @80% Go every Every 90s B. Snatch pull 3 sets , 3 reps 110% C. Back
