Updated: Sep 6, 2021
Warm up
Emom x 9:00 - Minutes
1: 8/7 Cal Row / bike
2: skin the cap
3: 10 hang power snatch empty bar
Task 2 : Conditioning
Team of 2
A. For time
50 /42 - 30/25 -10/7
Cal Assault bilke
21 hang power snatch 135/85
Into immediate
B. For time
300 DUs
30 skin the cat
300 DUs
Rest 5-minutes
C. For time
120 / 100 Cal Row
30 power snatch 135/85
Time cap : 40-minutes
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
