Warm up
3-minutes any machine
Task 1: weightlifting
A. Power clean
Every 75s x 12 rounds ( with pause in catch position )
Task 2: Strength
A. Back squat
4 sets , 10 Reps
B. Front Walking Lunges
3 sets , 12 reps
Task 3 : conditioning
For time ( battle fitness )
Amrap 15-minutes
21 Wall ball
15 T2b
9 Box jump
Task 4 : Accessory
A. CIRCUIT X 3 Rounds
15m/ side KB OH walking
20s hold on top position dip bar or ring
15 2xDB skull crusher
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
