Warm up
Specific warmup will be given in class
Strength
A. Hang squat snatch
4 sets , 2 reps
4 sets , 1 rep
B. Back squat ( tempo )
5 sets , 3 Reps @50%
C. Back Lunges
3 sets , 8 reps
Conditioning :
Emom X 30-minutes
1: 10 overhead squat 75/55lbs
2: 10 T2B
3: 10m x 10 shuttle Run
4: 10 chest to bar / pull up
5: 10 STOH
Extra work:
Accessory
A. Hip thrust ( heavy )
3 sets , 5 reps
B. Hip extension
3 sets , 15 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
