Warm up
2 Rounds
200M
Rest 1-min
Task 1 : Strength
A. Supersets x 3 Rounds
8 DB Chest press
8 chin up
Every 90s
B. Emom x 8-minutes
1: 12 pull up
2: 8 DB pull over
Task 2 : conditioning
Emom x 21-minutes
1: 50 DUs
2: 25 Sit up
3: Amrap hang DB clean and jerk
Task 3: Core
Supersets x 3 Rounds
20 DeadBug
20s/side side plank.
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
