TASK 1: WARMUP
3 ROUNDS
. 5 Burpees
. 30s Plank
TASK 2: WEIGHTLIFTING
A. Squat Clean
Every 45s, 2 reps x 15 rounds
TASK 3: STRENGTH
A. Back squats
3 sets, 5 reps @ 80%
TASK 4: CONDITIONING
4 ROUNDS
. 12 Thrusters 95 / 65 LB
. 18 Lateral burpees over the bar
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
