WARMUP
Specific warmup will be given in class
Strength
A. Hang power clean + squat clean
Every 90s x 8 Rounds
B. Front Squat
3 sets , 2 reps @ heavy
C. Weighted dips
5 sets , 2 reps
Conditioning
Amrap x 15-minutes
8 front Lunges 115/85llb
8 T2B
8 Cal Assault bike
Extra work
Accessory
DB RDL
3 sets , 12 Reps
Supersets x 3 Rounds
15 GHD hip extension
15 Reverse Hyper
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
