WARMUP
3 ROUNDS
. 5 inch worm
. 15s hollow hold
. 20 toe touches
TASK 1: GYMNASTICS
A. 21 MIN EMOM
Min 1: 30s hollow rack
Min 2: 10 T2B / 10 knee Raises
Min 3: REST OR 20s Dead hang L-sit hold
B. Dips
3 to 5 reps EMOM 6 mins
TASK 2: STRENGTH
A. Deadlift
4 sets, 10 reps
Go every 2:30mins
B. Hip Thrust
4 sets, 12 reps
Go every 2:30 mins
C. Half kneeling landmine twist
2 rounds, 10/side
Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning For Time : 5 Rounds 8 Hang power snatch 65lb/55lb 8 Ohs Lunges
Conditioning Team of 3 3 Rounds 50 Deadlift 205/175lb 40 burpees Box jump over 30 chest to bar pull up 200 DUs ( every 25 reps switch partner) Note : partner 1 work while partner 2 bear hug holds and
Warm up Specific warmup will be given in class Strength A. Hang power Snatch 2 sets , 2 reps @70% 2 sets , 1 rep @75% 2 sets , 1 rep @80% Go every Every 90s B. Snatch pull 3 sets , 3 reps 110% C. Back
