WARMUP
3 ROUNDS
. 10 knee raises
. 10 ring rows
. 10 OH squats (pvc pipe)
TASK 1: CONDITIONING
TEAM OF 3
50 - 40 - 30 - 20 - 10
. OHS 135 / 85 lbs
. T2B
Rest 5 mins
Then: AMRAP 10 mins
. 10 squat snatch 155 / 95 lbs
. 10 sync Bar M.U (2 working, 1 resting)
Time cap: 35 mins
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
