WARM UP
3 MINUTES ANY MACHINE
TASK 1 : WEIGHTLIFTING
A. EVERY 2 mins X 8 ROUNDS
. 3 clean and jerk
B. EMOM X 5 mins
1 clean pull + 1 power clean
C. EVERY 90s X 8 rounds
Hang squat snatch + 1 OHS
TASK 2 : STRENGTH
A. BACK SQUAT
3 SETS , 8 REPS
TASK 3 : ACCESSORIES
3 ROUND
30 BANDED LEGS CURL
30 HIP THURST
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
