WARMUP
2 ROUNDS
. 15 air squats
. 10 lunges
TASK 1: WEIGHT-LIFTING
A. Squat clean & jerk
Every 45s x 15 rounds
B. Clean pull
3 sets x 5 reps
TASK 2: STRENGTH
A. Overhead squat
3 sets x 5 reps
B. Bulgarian split squat
2 sets x 8/side
TASK 3: CONDITIONING
EMOM 10 mins: Every minute perform:
. 4 hang squat clean 155/105 lb + 4 bar facing burpees + 10 air squats
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
