WARMUP
2 rounds
. 10 shuttle run
. 15s HS Hold
. 5 inch worm
TASK 1: STRENGTH
A. EMOM x 12 mins
Odd: 3 DEADLIFT
Even: 1-5 strict HSPU
B. Every 2 mins x 4 rounds
. 8 barbell rows
. 45s dead hang hold
C. Hip thrust
3 sets, 15-20 reps
TASK 2: CONDITIONING
Every 6 mins x 3 rounds
. 25/20 cal row
. 100 D.U
. 25 power snatch 65/55 lbs
TASK 3: ACCESSORIES
Superset for 3 rounds
. 12 barbell bicep curls
. 30 banded tricep push down
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
