Warm up
3-minutes any machine
Task 1: weightlifting
A. High hang snatch
3 sets , 3 reps ( 3 positions)
B. Hang squat snatch
Every 30s x 12 Rounds
C. Low hang squat snatch
Every 30s x 8 Rounds
Task 2: Strength
A. Back squat
8 sets , 4 Reps
Task 3 : conditioning
For time
Run 400M
21 one arm Alt. devil press
120 DUs
21 one arm Alt. devil press
Run 400M
Time cap : 12:minutes
Task 4 : Accessory
3 Rounds
40 banded Singles legs curl
Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning For Time : 5 Rounds 8 Hang power snatch 65lb/55lb 8 Ohs Lunges
Conditioning Team of 3 3 Rounds 50 Deadlift 205/175lb 40 burpees Box jump over 30 chest to bar pull up 200 DUs ( every 25 reps switch partner) Note : partner 1 work while partner 2 bear hug holds and
Warm up Specific warmup will be given in class Strength A. Hang power Snatch 2 sets , 2 reps @70% 2 sets , 1 rep @75% 2 sets , 1 rep @80% Go every Every 90s B. Snatch pull 3 sets , 3 reps 110% C. Back
