WARMUP
3 ROUNDS
. 7 burpees
. 3 pushups
. 30s plank
TASK 1: STRENGTH
A. Every 2 mins x 5 rounds
. 2 strict press
. 3 push press
. 4 push jerk
B. Every 3 mins x 4 rounds
. 8 chin ups
. 20 ring rows
TASK 2: CONDITIONING
TEAM OF 2
10 ROUNDS
. 200m run together
. 20 wallballs (as high as possible)
Time cap: 25mins
TASK 3: ACCESSORIES
3 ROUNDS
. 30 banded T
. 30 banded W
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
