WARMUP
. 6 mins practice D.U
OR EMOM 6 mins
3 triple unders
TASK 1: GYMNASTICS
A. 5 ROUNDS
. 30s back ext. hold
. 5 inch worm
B. T2B 2 rounds, rest 3mins in between
EVERY 30s x 10 rounds
. 1-5 T2B
TASK 2: WEIGHTLIFTING
A. Hang power snatch
EMOM x 10 mins
2 reps
TASK 3: STRENGTH
A. Deadlift @ 65%
4 sets , 6 reps
TASK 4: CORE
Accumulate parallette L sit hold for 3 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
