WARMUP
3 mins any machine
TASK 1: GYMNASTICS
A. 4 rounds
. 8 strict T2B
. Accumulate 30 hollow racks or 30s hollow hold
1 min rest between rounds
B. Deadhang L sit hold
10s on : 50s off x 5 rounds
TASK 2: CONDITIONING
TEAM OF 2
3 rounds
. 400m run
. 100 D.U
. 15 power clean 185/125 lbs
. 75 D.U
. 12 power clean
. 50 D.U
. 9 power clean
Rest 3 mins between each round
Establish one rep max power clean after 3 rounds immediately
Time cap: 30 mins
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
