WARMUP
3 ROUNDS
. 30s Glute bridges
. 20 squat pull through
. 10s/side plank
TASK 1: WEIGHTLIFTING
A. Squat snatch
EMOM X 12 mins
B. Squat snatch (TNG)
5 sets, 3 reps, go every 90s
TASK 2: STRENGTH
A. Back squat
Every 2 mins, 3 sets, 5 reps @ 70%
B. Superset for 4 rounds
. 16 DB OH lunges @ AHAP
. 8 strict T2B
Go every 2 mins
TASK 3: ACCESSORIES
Superset for 3 rounds
. 50 banded leg curls
. 15 DB OH situps
*Extra: 12 min easy jog
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
