WARMUP
3 ROUNDS
. 5 burpees
. 20s HS hold
. 5s OHS
TASK 1: CONDITIONING
TEAM OF 3
A. 3 ROUNDS
. 30 OHS 95lbs / 65 lbs
. 30 HSPU
Rest 3 mins
B. 3 ROUNDS
. 30 power snatch 95 / 65 lbs
. 30 burpees facing bar
Rest 3 mins
C. FOR TIME
. 30 OHS
. 30 P. Snatch
. 60 HSPU
. 60 burpees facing bar
. 30 P. Snatch
. 30 OHS
WARMUP Specific warmup will be given in class Conditioning: Emom x 9 minutes 1: 40s bike 2: 40s plank 3: 40s hang clean and jerk ( empty bar ) Strength A. Power clean 5 sets , 2 reps 3 sets , 1 rep B.
Team of 3 I go you go 15 Rounds 35 DUs 15M sled push 4x 45lb 1 legless rope climb Rest 3-minutes 120 cal Row 100 pull up 80 DB chest press 22.5KG
Strength : Deadlift 6 sets , 3 reps After each set 3 weighted dips Strict press 5 sets , 8 reps After each sets 3 weighted chin up Conditioning : 5 Rounds 20 Cal Ski Erg 20 push up 40s plank Rest 90s
