WARMUP
2 ROUNDS
. 2 min any machine
. 30s dead hang
TASK 1: STRENGTH
A. Every 2 mins x 5 rounds
. 5 deadlifts
. 5 weighted chin ups
B. Weighted dips
10-8-6-4-2
TASK 2: CONDITIONING
WITH RUNNING TIME
00:00 to 10:00
3 ROUNDS
. 12 power snatch 95/65lbs
. 12 chest to bar pull-ups
10:00 to 20:00
3 ROUNDS
. 18 OHS
. 6 bar M.U
TASK 3: ACCESSORIES
Superset for 3 rounds
. 12 bicep curls
. 12 lateral side raises
. 12 front raises
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
