Updated: Oct 22, 2022
Warm up
Specific warmup will be given in class
Strength
A. Hang squat snatch
6 sets , 2 reps @ 80%
Go every 90s
B. Jerk behind the neck
5 sets 1 + 1
C. Back squat
4 sets , 8 reps @ 65 %
Conditioning
A. Emom x 20 minutes
1: 12/10 Cal ski
2: 12/10 Cal bike
3: max cal Row
4: Rest
Accessory
8 DB chest press ( AHAP )
45s plank
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
