Warm up
Specific warmup will be given in class
Strength
A. Hang squat snatch + squat snatch
3 sets , 2 reps + 1 rep @ 75%
3 sets , 1 reps + 1 rep @ 80 to 85%
Go every 90s
B. Jerk behind the neck + OHS
5 sets , 1 + 1
C. Back squat
3 sets , 5 reps @ 75 %
Conditioning
A. Amrap x 22-minutes
Team of 2
75 50 25
Box jump
wall ball
Run 200M after each Rounds
Accessory
Wide grip lat pull down
3 sets , 15 reps
Biceps curl
3 sets , 15 reps
Snatch EMOM heavy single *start at 50% and add 5 to 10 lb Clean & Jerk EMOM heavy single *start at 50% and add 5 to 10lb Pause Back Squat 3 sets x 3 reps @75% *1st pause then 2 and 3 regular squats Co
Strength : A. Power Clean + Hang Squat Clean + Jerk 4 sets x 1+1+1 @60% Hang Snatch 4 sets x 3 reps @60% Snatch Push Press + Pause Overhead Squat 4 sets x 2+1 @70% of max snatch Strength Gymnastics (
Conditioning : Team of 2 3 Rounds 50 Box jump Sync 25 Deadlift 165/115lb Sync 25 burpees Rest 3-minutes between Accessory A. Seated Rows ( heavy ) 3 sets , 8 reps B. Wide grip lat pull down 4 sets , 8
