TASK 1: WARMUP
2 ROUNDS
. 5 Burpees
. 10 HR push ups
. 15 Air squats
TASK 2: CONDITIONING
A. 3 min AMRAP
2, 4, 6, 8, 10…
. OHS
. Air squats
B. 3 min AMRAP
10, 20, 30, 40…
. Walking lunges
. Push ups / HR push ups
C. 3 min AMRAP
2, 4, 6, 8, 10…
. Pull ups / DB row
. Jumping air squats
*Rest 6 mins then Repeat
*There is NO rest between A,B,C
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
