WARMUP
. 400m run
Then: 3 ROUNDS
. 10 lunges
. 30 glute bridges
TASK 1: WEIGHTLIFTING
EVERY 30s x 6 ROUNDS
. Power clean & jerk
( 5 rounds. Rest 2 mins in between )
TASK 2: STRENGTH
A. Front squat
8 sets, 3 reps
B. Hip thrust
3 sets, 8 reps
C. Farmer carry
4 sets, 15m
TASK 3: ACCESSORIES
3 ROUNDS
. 20 face pulls
. 20 shoulder side raises
Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
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
