WARMUP
EMOM 6 mins
Min 1: 50s wall sit
Min 2: 10 air squats + 10 lunges
TASK 1: WEIGHTLIFTING
A. Squat clean + jerk
1+2 reps x 10 rounds, go every 90s
B. Clean shrug
3 sets, 10 reps
TASK 2: STRENGTH
A. Back squat
4 sets, 5 reps
B. Reverse lunges
2 sets, 8/side
TASK 3: CONDITIONING
10 ROUNDS
. 7 Burpees to target
. 3 burpees chest to bar
TASK 4: ACCESSORIES
3 ROUNDS
. 20 face pulls
. 40 pull apart
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
