CONDITIONING :
Team of 4
P1 and p2
45 Sync Ohs 115/85lb
P3 and p4
45 Sync Front squat 115/85lb
P1 and p2
40 strict Hspu
P3 and p4
40 deficit kipping Hspu 45/25lb plate
EITHER P1 AND P2 SYNC OR P3 AND P4 SYNC
120 bar facing burpees
P1, p2 ,p3 and p4
120 sumo high pull
Then p1 and p2
Find one reps max hang snatch
Then p3 and p4
Find one reps max hang squat clean
TIME CAP : 30-MINUTES
Strength Snatch and Clean and jerk Each 15-minutes build up heavy single Conditioning For Time : 5 Rounds 8 Hang power snatch 65lb/55lb 8 Ohs Lunges
Conditioning Team of 3 3 Rounds 50 Deadlift 205/175lb 40 burpees Box jump over 30 chest to bar pull up 200 DUs ( every 25 reps switch partner) Note : partner 1 work while partner 2 bear hug holds and
Warm up Specific warmup will be given in class Strength A. Hang power Snatch 2 sets , 2 reps @70% 2 sets , 1 rep @75% 2 sets , 1 rep @80% Go every Every 90s B. Snatch pull 3 sets , 3 reps 110% C. Back
