Warm up
Specific warmup will be given in class
Strength
A. Hang squat snatch + squat snatch
4 sets , 1 reps + 1 rep @ 80%
4 sets , 1 reps + 1 rep @ 85%
Go every 90s
B. Snatch pull
3 sets , 3 reps
B. Jerk behind the neck
5 sets , 1 rep
C. Pause Back squat
5 sets , 3 reps @ 70%
Conditioning
You go I go
12 Rounds ( each 6 Rounds )
200M Run
7 pull up
7 push up
7 air squat
Accessory
Bench press
3 sets , 8 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
