WARMUP
Specific warmup will be given in class
Strength
A. Hang power clean + squat clean
Every 90s x 6 Rounds
B. Front rack lunges
3 sets , 8 Reps /side
C. Weighted pull up
6 sets , 3 reps
Conditioning
Amrap x 20-minutes
15 Box jump over
12 DB Hang clean and jerk
9 HSPU
Extra work
Strength
Supersets x 3 Rounds
8 Barbell Row ( AHAP )
8 Ring dip
Supersets x 3 Rounds
12 DB pull over
12 DB Bent over lateral raise
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
