Conditioning:
Emom x 40-minutes
1: 12 Cal Assault bike
2: 10 clean and jerk 95/65
3: 8 Burpees facing bar
4: 4 Bar Mu + 25 DUs
5: Rest
Bonus work :
Weightlifting:
A . Squat Clean and jerk
10 sets , 1 reps @ 65% to 75%
Seated good morning
5 sets , 10 reps
Barbell Sit-Ups
5 sets , 12 reps
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
