Warm up
3-minutes
Task 1: weightlifting
A. Power clean and jerk
15 sets , Every 90s
B. Hang cluster
8 sets , Every 90s
Task 2 : Strength
A. Back squats
5 sets , 8 reps
B. Bulgarian split squats
3 sets , 6/side
Task 3 : Accessory
A. Supersets x 3 Rounds
6 DB chest press
12 biceps curl
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
