WARMUP
2 rounds
. 8 inch worm
. 20 glute bridges
TASK 1: WEIGHTLIFTING
A. Hang power snatch
Every 45s x 15 rounds
B. Hang power snatch
Every 2 mins x 3 sets
. 5 reps TNG
C. Snatch grip deadlift
Every 2 mins x 3 sets
. 5 reps
TASK 2: STRENGTH
A. Supersets for 4 rounds
. 8 barbell rows
. 8 strict T2B
B. Half kneeling landmine press
3 sets, 8/side
C. Banded face pull
2 sets, max reps
TASK 3: CORE
A. Plate OH situps
3 sets, 15 reps
Warm up Specific warmup will be given in class Strength A. Power snatch + Ohs 8 sets , 1 + 1 rep B. Back squat 3 sets , 6 Reps @60% Conditioning : Team of 2 Amrap 25-minutes 30 20 10 Wall ball Ski er
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
