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
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
