WARMUP
Specific warmup will be given in class
Conditioning
Amrap 10-minutes
300M Row
30 KB swing
30 weighted sit up
Strength
A. Emom x 8-minutes
Power snatch @ 80%
B. 3 Rounds ( go every 2-minutes)
8 strict press
8 to 12 pull up
Conditioning:
Emom x 12-minutes
1: 10 power snatch
2: 50 DUs
3: 10 hang power snatch
4: 15 T2B
Barbell weight: 95/65lb
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
