WARMUP
EMOM 9 MINS
Min 1: 50s any machine
Min 2: 40s plank
Min 3: 30s HS hold
TASK 1: STRENGTH
A. EMOM X 8 mins
. 3 front squats + 1 to 5 strict HSPU
Immediately into:
B. 10 min window
Find one rep max
. Thruster
Then 50 reps of:
Thruster @ 40% of one rep max
TASK 2: CONDITIONING
Every 2:30 mins x 5 rounds
. 20 / 14 cal AB
. 20 pushups
TASK 3: ACCESSORIES
3 rounds
. 12/ half kneeling shoulder press @light weight
. 30 banded tricep pushdown
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
