WARMUP
3 min on any machine
. 30 goblet squats
. 30 glute bridges
. 30s plank
TASK 1: WEIGHTLIFTING
A. EVERY 90s x 10 ROUNDS
1 hang power snatch + 2 OH squats
B. Every 90s x 10 rounds
1 power clean + 1 cluster
C. EMOM x 8 mins x 1 rep
Behind the neck split jerk from the rack
TASK 2: STRENGTH
A. Back squat 70%
4 sets, 8 reps
TASK 3: ACCESSORIES
Supersets x 4 rounds
. 50 banded leg curl
. 8/side single leg DL
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
