WARMUP
. 400m run
Then, 2 rounds of:
. 30s hollow rock hold
. 30s back extension hold
TASK 1: GYMNASTICS
A. Superset for 3 rounds
. 10 kips
. 20 hollow rocks
B. 15 min EMOM
Min 1: 50 D.Us or practice D.Us
Min 2: 3 strict pull-ups + 10 kipping or butterfly pull-ups or 1 to 3 strict pullup
MIn 3: 30 banded lat pulldown
TASK 2: CONDITIONING
2 ROUNDS
. 40 burpees
. 20 1xDB box step up
EMOM 4 jump lunges
Rest 1:1
Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning For Time : 5 Rounds 8 Hang power snatch 65lb/55lb 8 Ohs Lunges
Conditioning Team of 3 3 Rounds 50 Deadlift 205/175lb 40 burpees Box jump over 30 chest to bar pull up 200 DUs ( every 25 reps switch partner) Note : partner 1 work while partner 2 bear hug holds and
Warm up Specific warmup will be given in class Strength A. Hang power Snatch 2 sets , 2 reps @70% 2 sets , 1 rep @75% 2 sets , 1 rep @80% Go every Every 90s B. Snatch pull 3 sets , 3 reps 110% C. Back
