TASK 1: WARMUP
2 ROUNDS
. 5 Burpees
. 10 HR push ups
. 15 Air squats
TASK 2: GYMNASTICS
A. Alternate For 10 rounds
. 5 T2B OR 8 toes to DB
. 5m Handstand walk OR 20s HS Hold
30s rest between
B. Gymnastics swimming
5 sets, 45sec
C. Alternate for 3 rounds
. 30s Hollow hold
. 30s Back extension
TASK 3: CORE
. Weighted plank
3 sets, 45sec
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
