TASK 1: WARMUP
6 min EMOM
Min 1: Single unders
Min 2: 5 Air Squats + 5 pushups
Min 3: Rest
TASK 2: GYMNASTICS
Strict or kipping
A. HSPU
Every 2 mins x 10 rounds
. 3 to 7 reps
B. Strict T2B
Every 1 min x 10 rounds
5 reps or 10 sit ups
TASK 3: ACCESSORY
A. Superset for 3 rounds
. 10 Hollow rack
. 30s Hollow hold
B. Superset for 3 rounds
. 50 toe touches
. 50 Heel touches
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
WARMUP 3-minutes any machine (easy pace ) Task 1: strength A. Overhead Squat Build up one Rep Max in 15-minutes window with warm up B. Strict pull up 4 sets , 8 reps Weighted if it possible C. Superse
