WARM UP
3-Minute any machine
TASK 1 : WEIGHTLIFTING
A. Power clean + S.clean and jerk
10 ROUNDS, EVERY 90s
B. 2 squat snatch
10 ROUNDS, EVERY 90s
C. Snatch high pull
5 sets, 3 reps
TASK 2 : ACCESSORY
A. Front rack lunges
3 sets , 12 reps
B .Superset for 3 rounds
. 8/side single arm half kneeling shoulder press
. 8/side DB single leg deadlift
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
