WARMUP
2 ROUNDS
. 150 single unders
6 min EMOM
. 35 to 50 unbroken D.U
TASK 1: WEIGHTLIFTING
A. High hang squat snatch
EMOM 6 mins , 2 Reps
B. Squat snatch
EMOM 8 mins
TASK 2: STRENGTH
A. Deadlift
4 sets, 3 reps
TASK 2: CONDITIONING
21 min EMOM
Min 1: 18 / 14 Cal AB bike
Min 2: 30 D.Us + 20 air squats + 10 Sit up
Min 3: Rest
TASK 3: ACCESSORIES
150 banded seated leg curl
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
