TASK 1: WARMUP
3 ROUNDS
. 30 High Knees
. 30s Plank
TASK 2: GYMNASTICS
A. HSPU
8 min EMOM
. 1-2 strict & 3-5 kipping (all in the same minute)
. OR Handstand hold for 20s each minute
B. Superset for 3 rounds
. 10 seated shoulder press
. 5 Wall walks
TASK 3: CORE
A. Superset for 3 rounds
. 30m DB Farmer carry
. 30/side Side plank
B. DB Wood Chop
3 sets, 10 reps
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
