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
Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (
Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c
Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k
