TASK 1: WARMUP
AMRAP 3 mins
1-2-3-4-5-6-7-8-9-10...
. Burpees
. Situps
TASK 2: GYMNASTICS
EMOM 14 mins
ODD: 1-3 Wall Walks
EVEN: Side walk wall support
TASK 3: CONDITIONING
FOR TIME
10-9-8-7-6-5-4-3-2-1
. Devil press
After each round perform:
. 25 Dus / 50 Single under or jumping jacks
. 30s Hollow Rack
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
