WARMUP
2 rounds
. 200m run
. 30s plank
. 30s hollow hold
TASK 1: STRENGTH
A. Superset for 4 sets
. 8 strict T2B
. 8/side DB row
Rest 1 min
B. Superset for 4 sets
. 8 strict pullup
. 8/side DB strict shoulder press
Rest 1 min
TASK 2: CONDITIONING
Every 5 mins x 3 rounds
Rest 3 mins between rounds
400m run
Then, AMRAP remaining time:
. 6 single arm DB devil press
. 6 1xDB box step up
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
