WARMUP
EVERY 30s X 5 ROUNDS
. 15 jumping jacks
. 5 jump squats
Into
3 ROUNDS
. 3 seated box jumps
TASK 1: WEIGHTLIFTING
A. Squat clean + hang squat clean
Every 75s x 12 rounds
TASK 2: STRENGTH
A. Front squats
3 sets, 8 reps, go every 3 mins
B. Box step up bar loaded
3 sets, 6/side, go every 2 mins
C. Banded squat pull through
2 sets, 30 reps
TASK 3: CONDITIONING
5 ROUNDS
. 20s ALL OUT on any machine
(Row , Bike , Ski )
Rest 2-4 mins
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
