Warm up
3-minutes any machine
Task 1: weightlifting
A. power clean + push jerk
Emom x 10-Minutes
B. Squat clean
Emom 8-minutes
C. Strict press
2 sets , 8 reps
Task 2: Strength
A. Back Squat
3 sets , 8 reps @ 60%
B. Bulgarian split squat
3 sets , 6 reps /side
Task 3 : conditioning
For time
3 Rounds
40 kettlebell swing
20 pull up
10 Ring dip
Time cap : 15-Minutes
Task 4 : Accessory
supersets x 3 sets
8/side Single leg deadlift
8 hip thrust
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
