Warm up
3-minutes amrap
Task 2 : Conditioning
Team of 2
A. For time
3 Rounds
18 power clean 135lb /85
15 Strict HSPU ( M deficit 2x45lb)
12 power snatch 135lb /85
Rest 1min between around
Rest 5-minutes
B. For time
2 Rounds ( each partner must preform full Round then switch )
50 /40 Cal Row
Rest 5-minutes
C. For time
30 power clean 155/95
30 HSPU
30 power snatch 155/95
30 HSPU
Time cap : 40-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
