Warm up
Specific warmup will be given in class
Strength :
A. Hang power Snatch ( TNG )
6 sets , 2 reps
B. High hang Snatch pull
3 sets , 6 reps
C. Weighted chin up
2 sets , 8 reps
B. Back squat
2 sets , 10 Reps @65%
Conditioning:
400M Run
50 DB snatch
25 T2B
400M Run
40 DB snatch
20 T2B
400M Run
30 DB snatch
15 T2B
Accessory
DB Rows
3 sets , 10 reps
DB pull over
3 sets , 8 reps
Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (
Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c
Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k
