TASK 1: WARMUP
30s on : 30s off
. High knees
. Sit ups
. Wall sit
Rest 1 min, then repeat on more time
TASK 2: CONDITIONING
10min AMRAP
. 15 Deadlifts 165 / 125 lbs OR 15 DB DL
. 25 DUs
. 5 HSPU
Rest 5 mins
10min AMRAP
. 10 Power cleans 135 / 85 lbs OR 10 DB Cleans
. 10 Box jumps
. 10 Pushups
TASK 3: ACCESSORIES
3 Rounds
. 10 DB Fly
. 10 Pull over
3 Rounds
. 30 Banded face pulls
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
