Warm up :
3-minutes Any Machine @easy Pace
Strength:
A. Front Squats
5 sets , 2 reps @85%
B. Strict press
3 sets , 8 Reps
C. Barbell Row
3 sets , 8 Reps
Conditioning:
5 Rounds
2-minutes ON : 2-minutes OFF
21/18 Cal Rowing
21 wall ball
*(Extra work)
Accessories:
A. Alternate For 3 Rounds
20 Banded legs curl
5/Side Split Squat
B. banded pallof press (Squat position)
3 sets , 12/Side
C. Weighted plank
3 sets , 45s to 60s
Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
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
