WARMUP
Specific warmup will be given in class
Strength
A. Deadlift + hang clean + jerk
Every 90s x 8 Rounds
B. Front squat
3 sets , 5 Reps
Conditioning
Amrap x 5-minutes
50 DUs
6 T2B
Rest 5-minutes
Amrap x 5-minutes
12 cal Row
6 Power clean 135/95lb
Rest 5-minutes
Amrap x 5-minutes
35 DUs
6 Power clean 135
6 T2B
Extra work
Strength
Barbell Row
3 sets , 8 reps
Bent over lateral raise
3 sets , 15
Snatch EMOM heavy single *start at 50% and add 5 to 10 lb Clean & Jerk EMOM heavy single *start at 50% and add 5 to 10lb Pause Back Squat 3 sets x 3 reps @75% *1st pause then 2 and 3 regular squats Co
Strength : A. Power Clean + Hang Squat Clean + Jerk 4 sets x 1+1+1 @60% Hang Snatch 4 sets x 3 reps @60% Snatch Push Press + Pause Overhead Squat 4 sets x 2+1 @70% of max snatch Strength Gymnastics (
Conditioning : Team of 2 3 Rounds 50 Box jump Sync 25 Deadlift 165/115lb Sync 25 burpees Rest 3-minutes between Accessory A. Seated Rows ( heavy ) 3 sets , 8 reps B. Wide grip lat pull down 4 sets , 8
