Warm up
Specific warmup will be given in class
For time :
Team of 2
Amrap 12-minutes
50 cal assault bike
50 air squat
30s Sync wall sit
Strength
A. Hang squat snatch + squat snatch
4 sets , 2 +1 rep @ 75%
4 sets , 1+1 rep @ 80%
Go every 90s
B. Pause Back Squat
5 sets , 2 reps 85%
conditioning
For time :
400m Run
20 HR push up
40 DBx1 hang squat clean
20 HR push up
400M Run
Time cap : 12-minutes
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
