WARMUP
30s on : 30s off
. Single unders
2 rounds
25s on : 35s off
. Double unders or practice double under
8 rounds
TASK 1: WEIGHTLIFTING / POWER
A. Power snatch / box jumps (no rebound)
Every 90s x 10 rounds
. 2 power snatch TNG + 2 high box jumps
TASK 2: CONDITIONING
20min AMRAP
. 35 D.Us or 50 single under
. 10 box jump 24/20"
. 10 alt. DB hang snatch
. 10 bar muscle ups or chest/pull up after each 3 rounds
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
