WARMUP
3 rounds
. 25 D.Us
. 10 deadlifts (empty bar)
. 5 hang power clean (empty bar)
TASK 1: WEIGHTLIFTING
Hang power clean
EMOM x 10 mins
TASK 2: CONDITIONING
A. Every 2 mins x 6 rounds
. 50 d.u
. 5 bar facing burpees
. 1 power clean
Rest 2-min before part B
B. For time
3 rounds
. 75 d.u
. 15 sumo high pull 95/65
TASK 3: ACCESSORIES
3 rounds
. 10/side DB row
Technique Work : 10-Minutes Rope Climb Drills Task 1 : Conditioning Team of 3 5 Rounds , Start New Round Every 7-minutes 9 Rope climb 36 2xDB Box step up over 63 push up
Warm up 3-minutes any machine Task 1: weightlifting A. Power clean + push press @ 55% from clean and jerk 5 sets , 2+ 2 reps B. Power Cluster 4 sets , 2+ 2 reps 55% from clean and jerk 2 sets , 2 + 2
“Deload” Warm up : 3-minutes any machine Task 1: weightlifting power snatch @ 60% Every 30 seconds for 20 sets Task 2: Gymnastics A. Ring MU / DUs 3 Rounds 8 Ring kip / Bar Kip 8 Hollow to arch 8 Bulg
