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 squat
2 sets , 10 Reps @60%
Conditioning
Team of 2
You go I go ( 90s on : 90s off )
10 x 10M Shuttle Run
5/side KB hang snatch
Remaining time Max HSPU
Accessory
GHD sit up
3 sets , 20 reps
GHD back extension hold
3 sets , 30-seconds
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
