WARMUP
2 ROUNDS
. 200m row
. 8 V-ups
TASK 1: STRENGTH
A. 5 ROUNDS X EVERY 2 mins
. 5 front squats
. 1 seated legless rope climb
B. 4 ROUNDS x EVERY 2 mins
. 12 barbell rows
. 4 dips ( weighted if possible )
TASK 2: POWER
EMOM X 16 mins
Even: 15s max cal Assault bike
Odd: 8 box jump over ( without touching box )
TASK 3: CORE
3 ROUNDS
. 25 pallof press
. 50 side bends
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
