WARMUP
5 mins on any machine
Then, 2 rounds:
. 20 goblet squats
. 10 jump lunges
TASK 1: WEIGHTLIFTING
A. Every 90s x 8 rounds
. 1 squat clean
. 2 hang power clean
B. Every 90s x 8 rounds
. 2 hang squat snatch
C. Behind the neck split jerk
EMOM x 8 mins
. 1 rep
TASK 2: STRENGTH
A. Back squat 67.5%
2 sets, 8 reps
TASK 3: CONDITIONING
FOR TIME
. 400m run
. 40 burpees over bar
Time cap: 5 mins
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
