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09012023, Monday

Warm up

Specific warmup will be given in class


Strength

A.  Snatch + hang snatch

5 sets , 1 + 1 rep

Every 2-minutes


B. Back squat

2 sets , 5  Reps @75%


Conditioning :

Emom x 15 minutes

1: 20M sled pull

2: 6 sandbag clean

3: 6 Burpees over Parallette


Rest 2-min


Conditioning :

For time

3 Rounds

30 sit up

20 air squat

10 power snatch 65/55lb


Extra work:

Accessory

Single leg deadlift

3 sets , 8 reps / side


Hip thrust ( heavy )

4 sets , 5 reps

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