Warm up
Specific warmup will be given in class
Strength
A. Hang power snatch
5 sets , 2 reps @ 70%
Go every 90s
B. Low hang squat Snatch
5 sets , 1 reps
Go every 90s
C. Pause Back squat
5 sets , 2 reps @ 75%
Conditioning
Team of 2
90 Box jump over
50 HSPU
60 Box jump over
40 HSPU
30 Box jump over
30 HSPU
Time cap : 16-minutes
Accessory
Bench press
3 sets , 8 reps
Biceps curl
3 sets , 15 reps
Warm up Specific warmup will be given in class Strength A. Power snatch + Ohs 8 sets , 1 + 1 rep B. Back squat 3 sets , 6 Reps @60% Conditioning : Team of 2 Amrap 25-minutes 30 20 10 Wall ball Ski er
WARMUP Specific warmup will be given in class Conditioning: Emom x 9 minutes 1: 40s bike 2: 40s plank 3: 40s hang clean and jerk ( empty bar ) Strength A. Power clean 5 sets , 2 reps 3 sets , 1 rep B.
Team of 3 I go you go 15 Rounds 35 DUs 15M sled push 4x 45lb 1 legless rope climb Rest 3-minutes 120 cal Row 100 pull up 80 DB chest press 22.5KG
