TASK 1: WARMUP
6 min EMOM
Min 1: Single unders
Min 2: 5 Air Squats + 5 pushups
Min 3: Rest
TASK 2: WEIGHTLIFTING
A. Squat snatch 75%
10 sets, 2 reps
Every 75 seconds
TASK 3: STRENGTH
A. Back Squat
6 sets, 4 reps
B. DB Row
4 sets, 15 reps/side
C. Face Pulls (Banded)
4 sets, 25 reps
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
