TASK 1: WEIGHTLIFTING
A. Every 90s × 6 rounds
1 Snatch +Hang snatch
B. Emom 8 mins
1 squat snatch
C. 3 sets 3 reps snatch pull @heavy
TASK 2: CONDITIONING
A.Emom 21 mins
1: 15 cal row
2: 5 MU
3: 5 Strict Hspu
Accessories:
4 sets
20 banded pull down
20 sec hollow hold
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
